Resistance band
Band Alternating Biceps Curl
Biceps · Upper Arms
Beginner5
Demonstration
AdvancedIsolationDumbbell
Dumbbell One Arm Prone Hammer Curl
Biceps · Upper Arms
4
sets
8–12
reps
1m 15s
Rest time
~5
Calories / set
Instructions
- 1
Lie face down on a flat bench with a dumbbell in one hand, palm facing your body and arm fully extended.
- 2
Keep your upper arm stationary and curl the dumbbell towards your shoulder, contracting your biceps.
- 3
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- 4
Repeat for the desired number of repetitions, then switch arms.
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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