Bicep curl

Bicep curls are an isolation exercise which builds upper-arm strength, improve pulling capacity, and develop biceps size and definition.

Every individual has different fitness levels and physical ability so it is important to ensure you do the correct volume for you. An idea of a way to set up could be 3 sets of 10 reps.

Why do this exercise?
- Strengthens the bicep muscles
- Gives the arm a toned look with better definition

How to do this exercise:
1. Stand or sit with your body in a neutral alignment
2. Straighten your arms in front of you so they are straight at the elbows
3. Slowly bring your arm towards your body until your elbow is full bent
4. Slowly straighten your arm back to the original position
5. You can do this with both arms at the same time, or single arm

Tips to improve:
- To increase the difficulty, add a handheld weight (don’t have these? Can use water bottles or cans instead!)
- Maintain control over the weights throughout by moving slowly
- Keep shoulders relaxed throughout

Common mistakes to avoid:
- The upper arms should not move during this exercise. All the movement is coming from the elbows
- Don’t miss out on using the full range. Straighten your elbows until they are fully straight, just before they lock