Home/pull/Bicep Curl

Bicep Curl

Difficulty: ⭐ Beginnerpull

Home Setup

Use household items as weights

Water bottlesCanned goodsBackpack with booksLaundry detergent bottles

💡 Pro tip: Start with lighter objects to master form before adding weight

Gym Setup

Dumbbells or barbell, optional bench for support

Safety: Keep back straight, avoid swinging momentum

Make It Easier

Regressions for building up strength

1. Assisted Bicep Curl

dumbbells

Use opposite hand to assist lifting

2. Isometric Hold

dumbbells

Hold weight at 90 degrees to build strength

3. Eccentric-Only Curl

dumbbells

Focus on lowering phase only

Make It Harder

Progressions for advanced athletes

1. Hammer Curl

dumbbells

Neutral grip targets brachialis more

2. Concentration Curl

dumbbells + bench

Isolated movement increases difficulty

3. Barbell Curl

barbell

Heavier load with both arms

4. 21s Curl

dumbbells

Partial reps increase time under tension

5. Zottman Curl

dumbbells

Combines supinated and pronated grip

↕️ Similar Movements

Hammer Curl
Neutral grip variation targeting forearms
Preacher Curl
Supported curl isolating biceps
Cable Curl
Constant tension variation
Chin-up
Compound pull with bicep emphasis
Reverse Curl
Pronated grip targeting brachioradialis

Form Checklist

✓Keep elbows pinned to sides
✓Curl weight up with controlled motion
✓Squeeze biceps at top
✓Lower slowly with control
✓Maintain neutral wrist position

Common Mistakes

  • •Swinging body for momentum
  • •Moving elbows forward
  • •Not going through full range of motion
  • •Dropping weight too quickly
  • •Arching lower back

📈 When to Progress

When you can do 12-15 reps with perfect form for 3 sets without using momentum