BICEPS CURL
Dumbbell or barbell biceps curl. Primary bicep isolation movement.
MOVEMENT GUIDE
HOW TO PERFORM
- 1
Stand holding dumbbells or a barbell at arm's length, palms facing forward.
- 2
Curl the weight up by bending the elbows.
- 3
Keep the upper arms stationary — only the forearms move.
- 4
Squeeze the biceps at the top.
- 5
Lower under control to full extension.
THE STANDARD
Full range of motion — full extension at the bottom, full contraction at the top. Upper arms stationary.
COACHING CUES
COMMON MISTAKES
Swinging the body to generate momentum.
Upper arms moving — only the forearms should move.
Not reaching full extension at the bottom.
SCALING / SUBSTITUTIONS
Reduce the weight.
Hammer curl for forearm and brachialis emphasis.
Cable curl for constant tension.
300WOD APPLICATION
Biceps curls are used as an accessory movement for arm development at Foundation and Hoplite Standards.
RELATED EXERCISES
300WOD STANDARDS
EQUIPMENT
MUSCLES
Primary
Secondary