Exercises / Bicep curl

Bicep curl GIF

Figure

Male figure; the female figure follows.

Muscles

Background

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Worked muscles

BicepsMusculus biceps brachii
BrachialisMusculus brachialis
BrachioradialisMusculus brachioradialis
ForearmsMusculi antebrachii

Equipment: Dumbbells
Level: beginner
Loop: One repetition, 4.1 seconds

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Part of the curl pack, all 16 curl variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the curl pack, $29 Whole library, $249

From the API

GET one exercise

curl https://api.exercisegif.com/v1/exercises/bicep-curl \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a bicep curl

Stand holding dumbbells at sides
Palms facing forward
Curl both dumbbells toward shoulders
Squeeze biceps at top
Lower with control

Form tips

Keep elbows at sides
Don't swing or use momentum
Full extension at bottom
Can alternate arms or curl together
Control the negative