Resistance band
Band Alternating Biceps Curl
Biceps · Upper Arms
Beginner5
Demonstration
IntermediateIsolationDumbbell
Dumbbell Reverse Spider Curl
Biceps · Upper Arms
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Stand up straight with a dumbbell in each hand, palms facing your body and arms fully extended.
- 2
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- 3
Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- 4
Hold the contracted position for a brief pause as you squeeze your biceps.
- 5
Inhale and slowly begin to lower the dumbbells back to the starting position.
- 6
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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