A biceps curl strengthens the muscles at the front of your upper arm that bend the elbow (biceps). You stand holding a dumbbell in each hand, bend both elbows to bring the weights up toward your shoulders, then lower them until your arms are straight again. Bending the elbow against a load is part of carrying shopping bags or lifting a child, so curls turn up in many arm and shoulder rehab programs.

How to do the biceps curl

Stand with your feet shoulder width apart, a dumbbell in each hand, arms straight by your sides and palms facing forward.
Keep your elbows close to your sides and your upper arms still. Your body stays upright, so the movement comes only from the elbows.
Breathe out as you bend both elbows to curl the weights up toward your shoulders.
Pause briefly at the top.
Breathe in as you lower the weights slowly until your arms are straight again, then repeat.

What you should feel

Work at the front of your upper arms. Your forearms will also work to grip the weights.

Common mistakes

Swinging the body or leaning back to get the weights up. That usually means they are too heavy.
Letting the elbows drift forward so the shoulders take over.
Dropping the weights on the way down instead of lowering them with control.
Stopping short of straight arms at the bottom.

How often

Many programs start with light dumbbells and 2 to 3 sets of 8 to 12, 2 to 3 days a week. Your physio will choose the weight and adjust the numbers for you.

Stop and check with your physio if

Sharp pain at the front of the shoulder or at the elbow.
A sudden pop or snap at the front of your elbow, sudden sharp pain there, or the muscle at the front of your upper arm bunches up or changes shape. Stop and go to an urgent care center or emergency department the same day, even if you can still bend the elbow, as this can be a torn biceps tendon.
Pain, numbness or tingling that spreads down the arm.
Pins and needles in your arm or hand that do not go away after you stop, or part of your arm or hand goes numb. Get medical advice the same day. If one side of your face or body suddenly goes numb or weak, or your speech becomes slurred or muddled, call emergency services, even if it goes away.
Chest pain or pressure, dizziness or feeling faint, a racing or irregular heartbeat, or being far more out of breath than the effort should cause.

From the clinic

No dumbbells? Water bottles or a bag with a couple of cans in it are fine to start. You can also curl one arm at a time, or sit on a chair if standing tires you. Keep breathing through each repetition rather than holding your breath, especially if you have high blood pressure.

After a biceps tendon repair or shoulder surgery, curls against resistance usually wait until your surgeon's protocol allows them. Check with your physio before you pick up a weight. For the forearm muscles that turn the palm up, see forearm supination with a band.

After a broken or dislocated elbow, or elbow surgery such as a tendon repair, follow your surgeon's or physio's plan, and start this exercise only when they have cleared you. If you have just hurt your arm and have severe pain, cannot move the elbow or heard a snap, do not exercise it. Go to an urgent care center or emergency department the same day. If the arm looks a different shape or sits at an odd angle, a bone is showing, or your arm or hand tingles, feels numb or turns cold, pale or blue, go to an emergency department straight away or call emergency services, and do not drive yourself.

If chest pain, pressure or tightness does not ease quickly when you rest, spreads to your arm, neck, jaw, stomach or back, or comes with sweating, feeling sick, feeling light-headed or being short of breath, call emergency services straight away, as this can be a heart attack. If it eases quickly and none of these happen, get medical advice the same day, and do not exercise again until you have been checked. If you faint while exercising, call emergency services, even if you feel fine again quickly.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-28.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Biceps curl