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How to Do the Biceps Arm Curl


Updated August 08, 2010

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How to Do the Biceps Arm Curl -- Positioning the Body
The dumbbell arm curl

Starting position for the dumbbell arm curl

(c) Paul Rogers

The biceps curl is another highly recognizable weight training exercise working the muscles of the upper arm, the biceps, and to a lesser extent, the lower arm muscles.

Variations include standing position, seated, incline seated, and ‘concentration’ position with elbow resting on the (seated) inner thigh. The barbell is also used in a similar set of curl exercises. This description is for the alternating dumbbell arm curl.

As for all exercises, don’t lift too heavy to begin with and stop if pain is felt. Remember to exhale on effort and don’t hold the breath.

Muscles worked: biceps muscles at the front of the upper arm, and also the muscles of the lower arm, the brachialis and brachioradialis.

Body Position

  • Hold a dumbbell in each hand at the sides with palms facing toward the side of the thigh and arms straight down.

  • Position the feet comfortably about shoulder width apart.

  • Brace the stomach muscles ready to lift the weight.
Related Video
Exercises for Biceps and Triceps

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