Tuesday Tip – Bicep Curls

Holding a dumbbell in each hand, stand tall with your core braced.

Keep your elbows by your sides throughout the whole movement.

Curl the dumbbells and at the top of the rep, give your biceps as hard a squeeze as you can manage before lowering the weights back down.


  • Make sure you move through your complete range of motion for each rep. Yes, I know it’s hard to get out of the bottom, but you don’t want to miss out on the work!
  • Keep your core tight and stand with good posture – chest up and shoulders down and back. Do NOT arch your back as things get tough. I find standing with a split stance, as shown in the video, helps me maintain my posture.
  • If you have any discomfort in your elbows with your hand in the supinated position described (palms facing the ceiling as you’re curling), try rotating your wrists inwards very slightly for your reps.
  • Work on controlling the lowering of the dumbbells just as much as curling them – don’t slack on a whole half of the movement.

This is just one of many variations of bicep curls. What is your favourite?