How to do a Basic Bicep Curl - for anyone
In this video, we demonstrate a basic bicep curl. This simple method helps anyone get stronger and it's easy to perform.
Hi, I’m Angela with CrossFit Southpaw and Survival to Strength. As one of the trainers, I’m excited to guide you through the basics of a bicep curl today and share some quick tips to help you achieve better results. To get started, you’ll need a pair of dumbbells or kettlebells. For a hammer curl, hold the weights at your sides with your palms facing in. The movement should come from your elbows, keeping them close to your rib cage as you lift the weights. Focus on bringing the weights up and down in a controlled manner, ensuring you achieve full extension at the bottom of the movement.
Another variation is the regular bicep curl, where you rotate the dumbbells so your palms face up. Like the hammer curl, you’ll want to drive your elbows into your sides, maintaining control as you lift and lower the weights for full extension and contraction. Throughout the exercise, stand tall with your feet pressing into the ground, your legs and glutes engaged, and your chest lifted. Avoid slouching or leaning during the movement, as proper posture is key for an effective curl. From the side view, you’ll see the same smooth movement for both hammer and regular curls.
For added variety, you can combine both types of curls by starting with a hammer curl, rotating into a regular curl at the top, and reversing the sequence on the way down. You can also alternate curls by working one arm at a time or try a heavier weight with a single dumbbell, holding it with both hands and curling it together. These variations allow you to challenge your biceps in different ways while keeping your form consistent.
I hope these tips help you refine your technique and get the most out of your bicep curls.
