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Biceps Curl - Instructions, Variations & Alternatives

Muscles involved

  • Biceps

    How to perform

    Biceps Curl - Starting position

    Biceps Curl - Starting position

    Biceps Curl - Muscle Under Tension

    Biceps Curl - Muscle Under Tension

    1. Set up & Starting position (standing, seated)
      Grab the weight with a supinated (underhand) grip. Your hands should be slightly wider than your hips and elbows touching your ribs.

    2. Concentric phase
      Holding the upper arm stationary, lift the weight up toward the shoulders until your biceps are fully contracted.

    3. Isometric hold (optional) - Hold this position for one second and squeeze the biceps.

    4. Eccentric phase
      Lower the weight to the starting position and repeat the movement.

    Exercise Alternatives