Biceps Curls For Beginners

Posted On Jun 29, 2017 By Tom Holland

Biceps Curls For Beginners

We all have the right to bare arms, especially at this time of year. If you want them to look as good as possible, as I'm sure you do, the biceps curl is one of the primary exercises that will shape, tone and strengthen them. While the movement is a simple one, there are a few basic rules to follow when performing this exercise.

The biceps is the muscle on the front of your upper arm, in between your shoulder and your elbow. Its primary function is flexion (bending) of the elbow. Thus, when we add resistance while performing elbow flexion, we target the biceps muscles. You can do this with machines, a barbell, a pair of SelectTechs – Anything that provides added resistance.

Many people make two primary mistakes when performing biceps curls:

  1. Choosing the incorrect weight, either too heavy or too light.
  2. Swinging the weight and using momentum rather than controlling the movement through the entire range of motion.


  • Choose a weight where the last few repetitions are difficult, yet you can still maintain proper form.
  • Do 1-3 sets of 10-15 repetitions.
  • Go slowly, raising the weight up towards your shoulders on a 1-2 count and lowering it down on a 2-3 count.


  • While holding a pair of dumbbells down by your sides, open your hands so your palms face forwards.
  • Bending at the elbows, slowly bring the dumbbells up towards your shoulders, then lower them back down until your arms are almost fully extended.

Want more quick workout ideas? Check out our Quick Workouts playlist on our YouTube channel.