Bicep Curl

Learn how to perform bicep curls correctly with instructions and video guide by SHOCK Fitness Trainer, Ashley Steele!

How to Bicep Curl

Primary Muscles: Upper Body,  Biceps

Exercise Families: Arms

Equipment: Dumbbell

Trainer: Ashley Steele


  1. Stand with the feet hip-width apart, shoulder blades pulled back, and spine and head in good posture. Rotate your hands to a supinated position, the palms of the hands should face up toward the sky. This is the starting position.

  2. Curl the dumbbells, keeping the elbows in a fixed position as you pull the weights toward the shoulders. Pause briefly, holding the up-position, and slowly straighten the arms as you lower the weight to the starting position.

  3. Repeat the movement and continue the bicep curls for the specified amount of time or repetitions.

  4. You should feel this working the arms and biceps. 

Alternative Exercises:

Split Elevation Curl  Concentration Curl

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