Name of Exercise – Free weight biceps curl
Purpose – To develop strength in the arms
Muscles Used – Muscles of the lower and upper arms

Starting Position:

This exercise can be performed using a barbell or dumbbells.

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  • Grasp the bar with your palms facing away from your body.
  • Your hands should be shoulder-width apart.
  • Stand up with a straight back, your feet shoulder-width apart and your knees slightly bent.
  • The barbell or dumbbells should be resting on the front of your thighs with your arms fully extended.

Upward Movement:

  • Bend (flex) your arms until the weight is approximately 4 to 6 inches from the front of your shoulders.
  • Initiate the movement from the upper arm area; do not swing the weight.
  • Keep your elbows by your sides throughout the entire motion.

Downward Movement:

  • Allow the weight to slowly return to the starting position.
  • Maintain your knee and back positioning.
  • Do not bounce the weight off your thighs.

Trainer Tip:

This exercise should be done in a slow, controlled manner, keeping a somewhat relaxed grip in order to increase the focus on the upper arm muscles. Keep your shoulder blades squeezed together during the full movement.

Repetitions, Sets, and Weight:

The number of repetitions (reps) and sets you should do depends on your strength and skill level.

Beginner – 1 set of 12 to 20 reps 
Intermediate – 2 to 3 sets of 8 to 15 reps
Advanced – 3 to 5 sets of 5 to 12 reps

Use a weight that is heavy enough to perform the desired number of reps and sets for your skill level using good form. Once you are able to perform more reps and sets than is outlined in your skill category, try to increase the weight you lift by 5% to 10%. Depending on your strength training goals, you may wish to maintain certain weight and reps rather than increase them to build more strength or muscle.