What Muscles Am I Working?

A bicep curl primarily targets the biceps brachii, the muscle located on the front of the upper arm that is responsible for flexing the elbow and rotating the forearm. However, the exercise also engages other muscles for stabilization and control, such as:

• Brachialis: Located beneath the biceps, this muscle also assists in flexing the elbow.
• Brachioradialis: A muscle in the forearm that helps with elbow flexion, especially when the hand is in a neutral grip (e.g., hammer curls).
• Deltoids: The anterior (front) part of your shoulder stabilizes the arm during the movement.
• Forearm muscles: These muscles help stabilize your wrist and grip the weights, though they aren't the primary focus.

Proper Form for a Bicep Curl:

1. Start position: Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your arms fully extended down by your sides, palms facing forward. Your elbows should be close to your torso.
2. The movement: Keep your upper arms stationary as you bend your elbows to lift the weights towards your shoulders. Focus on engaging your biceps as you curl. Avoid using your back or shoulders to help lift the weight—this isolates the biceps more effectively. Squeeze your biceps at the top of the movement.
3. Lowering the weight: Slowly lower the dumbbells back to the starting position in a controlled manner. The lowering phase is just as important as the lifting phase to fully engage the muscles.
4. Breathing: Exhale as you lift the weights, and inhale as you lower them.