Mastering Biceps Curls: Correct Technique, Variations, and Common Errors

The biceps curl is a well-known weight-training movement. It targets the upper arm muscles and, to a lesser degree, the lower arm muscles. Variations in muscle activity were observed in the biceps brachii and brachioradialis during the curl techniques. At Wizard Athleisure [1], we’re committed to elevating human potential, challenging our limits, and becoming physically, mentally, and emotionally fit. This exercise is effective in enhancing strength and muscle definition.

Various tools and grips can be employed, such as dumbbells, kettlebells, barbells, resistance bands, or cable machines. Curls are commonly included in upper-body strength training workouts.

What muscles do bicep curls work?

Primary muscle: bicep

Secondary muscles: deltoid, brachialis, and brachioradialis

You guessed it right, the targeted muscle in this action is the bicep, situated at the front of your upper arm. This exercise enhances the muscles used when you flex your elbows, shut a door, or hold shopping bags. Given that your upper arms play a significant role, maintaining their strength contributes to your overall fitness. This viewpoint is widely accepted.

Furthermore, although the bicep is the main focus, other muscles are also involved. Specifically, the brachialis and brachioradialis, along with the deltoid muscles, act as secondary contributors.

How to Do Biceps Curls?

  1. Stand upright with your feet hip-width apart, maintaining engaged abdominal muscles.
  2. Grasp a dumbbell in each hand, letting your arms hang at your sides with palms facing forward.
  3. Keep your upper arms steady and relax your shoulders. Bend your elbows, raising the dumbbells towards your shoulders. Alternatively, lift them to eye or forehead level for a wider range of motion. Keep your elbows close to your body.
  4. Breathe out as you lift.
  5. Return the weights to the initial position.

Choose dumbbells that you can lift 10 times with proper form, ensuring the last three reps are challenging. Use the same weight for eight reps, or slightly decrease the weight for 10 reps. Having quality dumbbells is beneficial. Gradually increase reps and/or weight, typically achievable within a week with consistent training, for muscle and strength gains.

Common Mistakes:

Optimize your biceps curls by avoiding these mistakes.

Avoid Rapid Movement: Focus on proper form rather than speed. Lift the weights smoothly, dedicating equal time to both lifting and lowering. Slower lowering (eccentric phase) can enhance muscle growth and maximize your gym session time.

Correct Elbow Position: Keep your elbows close to your body’s sides. Only your lower arms should move until the top part of the motion. During the peak of the movement, your elbows will naturally rise to enable a complete range of motion. If your elbows stray from your torso or swing behind you, it indicates excessive weight.

Prevent Momentum Usage: Refrain from using your shoulders or torso to swing the dumbbells upward. Avoid any swaying, twisting, or heaving sensations. Your hips should not hinge, and your lower body must not aid the movement. Maintain an erect posture with an engaged core. Ensure your shoulders don’t shift forward to initiate the movement. Keep your elbows alongside your body until they naturally rise at the movement’s top for a full range of motion.

Remember, if your shoulders move forward, consider using lighter weights or decreasing repetitions to maintain proper form.


Regularly practicing the biceps curl yields several benefits. It fosters upper arm strength development and enhances your ability to engage arm muscles while stabilizing with core muscles. The curl primarily targets the biceps at the upper arm’s front and the lower arm muscles, specifically the brachialis and brachioradialis. These muscles are actively involved when lifting objects, a frequent occurrence in daily activities.

Wizard Athleisure shouts out the message that everyone is a vibrant soul, capable of accomplishing everything they set their heart and mind to. With that in mind, commence your biceps curl journey immediately.


  1.   Welcome to the world of Wizard Athleisure. We are an ethical active-wear and lifestyle brand with a focus on technology, sustainability, and empowering our diverse audience.
  2. By Paul Rogers,

Poovamma C K

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