Biceps Curl

The biceps curl is a strength exercise used to train the biceps brachii muscle, but you do find many people use the biceps curl to increase size and definition of the biceps as it can be seen as a vanity muscle that is asthetically pleasing to the eye.

The biceps curl is quite a versatile exercise as it has many variations and forms, you can perform the biceps curl with a barbell, dumbbells, an E-Z bar or even a cable machine.

Not only can you alter the type of weight you are using when carrying out the Biceps curl, you can also sit or stand, use support such as a preacher bench and also change your grip to work different areas.

Grip variation

The normal stance for the biceps curl is with a supinated grip, this means with your palms facing upwards. You may notice some people using a pronated grip with their hands facing down or even a morelli grip which is a powerlfifting grip where the lifter has one hand supinated and the other pronated.

By using different grips you will put emphasis on different parts of the muscles in the arm as well as the biceps.

Biceps Curl

Equipment - Barbell or Dumbbells of desired weight

Preparation - Stand with your feet shoulder width apart and with your chosen grip holding your chosen barbell or dumbbells by your waist (arms straight)

Movement - Bring the barbell/dumbbells towards your chest making sure that your body stays straight and does not move throughout the movement then return to your starting stance then repeat.

Reps/Sets 8 to 12 reps for 4 sets

Watch below for various Biceps curl types

Barbell Biceps Curl

Dumbbell biceps curl



EZ Bar Biceps Curl