Resistance band
Band Alternating Biceps Curl
Biceps · Upper Arms
Beginner5
Demonstration
IntermediateIsolationDumbbell
Dumbbell Standing Reverse Curl
Biceps · Upper Arms
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Stand up straight with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
- 2
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
- 3
Hold the contracted position for a brief pause as you squeeze your biceps.
- 4
Inhale and slowly begin to lower the dumbbells back to the starting position.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Biceps
forearms
Secondary
forearms
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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