Biceps Curl (barbell/dumbbell)

Short and long heads; control the eccentric phase.

• Isolation
• Dumbbell
• Beginner

How to do it

• Elbows fixed at your sides
• Curl up without swinging your torso
• Squeeze at the top, lower under control (2 s)
• Full range, stretch at the bottom

Sets, reps and tempo

Ranges: 8–15 reps · 0–2 RIR

Tempo: Lift for 1 s, squeeze at the top, lower for 2–3 s resisting

Common mistakes

• Swinging your torso to lift (using hip momentum)
• Letting your elbows travel forward
• Dropping the weight without controlling it

Muscles worked

Primary

• Biceps

Secondary

• Forearm

Alternatives

• Incline Dumbbell Curl
• Preacher Curl
• Hammer Curl