About this topic

A biceps curl is an exercise to strengthen the bicep muscles. Strengthening exercises keep your muscles firm and strong plus protect the joints. The biceps are the muscles in the front part of your upper arm that cross between the shoulder and elbow joints.

This exercise uses weights to make your muscles work harder. You may use dumbbells, kettlebells, plates, or barbells based on the exercise. Use weights that are heavy enough for you to lift a few times. Do not use heavier weights unless ordered by your physical therapist. Avoid doing this exercise if you have elbow problems. It could make the problem worse.

General

Before starting with a program, ask your doctor if you are healthy enough to do these exercises. Your doctor may have you work with a trainer or physical therapist to make a safe exercise program to meet your needs.

Strengthening Exercises

Strengthening exercises keep your muscles firm and strong. Choose a weight that will let you to repeat the exercise 10 times before resting. Work your way up to 3 sets of 10 before raising the weight. If you are not able to do 10 repetitions, you are using too heavy of a weight.

You can sit with your knees bent and feet on the floor or stand with your feet about shoulder width apart to do this exercise. Keep your weight equal on both feet. Hold your belly muscles in. Do not lean forward while holding the weights. Do not swing your body back and forth. Hold the weights in front of you with your palms facing up. Bend your elbow and slowly move your lower arm towards your chest. Do not move your shoulder. Breathe out when you lift the weights. Next, lower your arm to the starting position. Breathe in when you do this. You may exercise both arms at the same time. You can also do this exercise with different hand positions. Try gripping the weights with thumbs up or palms facing down to get all parts of the biceps muscle.

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What will the results be?

• Stronger and more toned looking muscles in your upper arms

• Greater ease doing arm activities

Helpful tips

• Stay active and work out to keep your muscles strong and flexible.

• Keep a healthy weight to avoid putting too much stress on your joints. Eat a healthy diet to keep your muscles healthy.

• Be sure you do not hold your breath when exercising. This can raise your blood pressure. If you tend to hold your breath, try counting out loud when exercising. If any exercise bothers you, stop right away.

• Try walking and swinging your arms at an easy pace for a few minutes to warm up your muscles. Do this again after exercising.

• Stretch your arms before and after the exercise.

• Avoid working out the same muscle groups for 2 days in a row. Your muscles need rest to get better.

• Have someone nearby who can help you with the weight if it gets too heavy.

• Exercise may be slightly uncomfortable, but you should not have sharp pains. If you do get sharp pains, stop what you are doing. If the sharp pains continue, call your doctor.