Rucking Revolution

BICEP CURL

PURPOSE

The bicep curl is a fundamental isolation exercise that targets the biceps brachii muscle, helping to build arm strength and size.

Primary muscles: biceps

Equipment: dumbbells, barbell, cable machine

Difficulty: beginner

PROGRESSIONS

  1. Dumbbell bicep curls
  2. Barbell bicep curls
  3. Hammer curls (neutral grip)
  4. Preacher curls
  5. Concentration curls
  6. Cable curls
  7. 21s (partial range curls)

STEP-BY-STEP TECHNIQUE

  1. Stand with feet shoulder-width apart, core engaged
  2. Hold weight with palms facing forward (supinated grip)
  3. Keep elbows pinned to sides, not moving forward or back
  4. Curl weight up by bending elbows
  5. Squeeze biceps at top of movement
  6. Lower weight with control back to starting position
  7. Maintain upright posture throughout

COMMON MISTAKES

  • Using momentum to swing weight up
  • Moving elbows forward during curl
  • Not fully extending arms at bottom
  • Letting wrists bend backward
  • Leaning back to lift heavier weight

EXERCISE DEMONSTRATION

Person performing dumbbell bicep curl: elbows pinned to sides, palms facing up, curling weight toward shoulders
Person performing dumbbell bicep curl: elbows pinned to sides, palms facing up, curling weight toward shoulders

TRACK YOUR PROGRESS

SETS
REPS
REST seconds