Bicep Curls

1️⃣ Targeted Muscles

• Primary: Biceps brachii
• Secondary: Brachialis, forearms

2️⃣ Why Are Bicep Curls So Effective?

• One of the best isolation exercises for building bigger, stronger arms
• Enhances pulling strength for exercises like pull-ups and rows
• Improves arm aesthetics by creating well-defined biceps
• Strengthens grip, benefiting other lifts like deadlifts

3️⃣ Proper Execution

1. Starting Position:

• Stand with feet shoulder-width apart, holding a dumbbell or barbell in each hand
• Keep your elbows close to your torso and palms facing forward

2. Lifting the Weight:

• Curl the weights up by contracting your biceps
• Keep your elbows stationary—only your forearms should move
• Squeeze at the top for maximum muscle activation

3. Lowering the Weight:

• Slowly lower the weight back to the starting position
• Maintain control to avoid swinging

🔥 Pro Tip: Use a full range of motion and avoid using momentum to get the most out of each rep!

4️⃣ Common Mistakes & How to Avoid Them

❌ Swinging the weight – Use controlled movements to keep tension on the biceps.
❌ Moving the elbows forward – Keep them locked in place for strict form.
❌ Not fully extending – Lower the weight completely to maximize muscle stretch.

5️⃣ Pros & Cons

✅ Best exercise for bicep size and definition
✅ Can be done with various equipment (dumbbells, barbells, cables)
✅ Simple and effective for all fitness levels
❌ Easy to use bad form (e.g., swinging)
❌ Overuse can lead to tendon strain if not balanced with triceps training

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Want to master the perfect bicep curl?

📸 Pictures/Videos → coming soon

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