The bicep is a muscle group that you defintley do not have to train as they get a lot of stimulus for other exercises. But, should you choose too. Here is how to perform the exercise correctly.

Correct Bicep Curl Form

Once you’ve selected your weights, it’s time to get your form down:

  1. Stand with your feet hip-width apart with a dumbbell in each hand. Bend your knees slightly, engage your core and maintain good upright posture.
  2. Position your arms so that your palms are facing forward. Hold onto the dumbbells, but don’t grip them so tightly that you feel strain in your forearms.
  3. Bending at the elbow, lift both dumbbells up toward your shoulders by flexing your bicep muscles. Lower the dumbbells the same way you raised them until your arms are fully extended in the same position you started in.
  4. Repeat 8 to 12 repetitions without swinging your weights. In other words, rely on your muscles rather than momentum. If you find yourself needing to add momentum to lift, use slightly lighter dumbbell instead, as swinging can lead to injury and you will not be stimulating the muscle fibres fully.