Resistance band
Band Alternating Biceps Curl
Biceps · Upper Arms
Beginner5
Demonstration
IntermediateCompoundDumbbell
Dumbbell Biceps Curl Squat
Biceps · Upper Arms
4
sets
6–8
reps
2m
Rest time
~9
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.
- 2
Keeping your back straight and your elbows close to your sides, exhale and curl the dumbbells up towards your shoulders.
- 3
Pause for a moment at the top, squeezing your biceps.
- 4
Inhale and slowly lower the dumbbells back down 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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