Arms, chest & shoulders

Biceps curl

Curling weights towards your shoulders — the arm strength you use for carrying shopping and children.

Beginner Low impact Dumbbells
Movement diagram for Biceps curl: standing tall to hands at shoulders
Original diagram — start and finish positions.

How to do it

  1. Hold a pair of light weights (filled water bottles will do) and stand with feet hip-width apart.
  2. Keeping your arms by your sides, slowly bend your elbows until the weights reach your shoulders.
  3. Slowly lower again.

Form tips

  • Keep your elbows pinned to your sides.
  • This can also be done sitting down.

Common mistakes

  • Swinging the body to lift the weight.
  • Dropping the weights quickly.

Easier and harder

Make it easier

Use lighter weights or one arm at a time.

Make it harder

Use heavier weights or lower over three seconds.

Sources

  1. NHS: Strength exercises — checked 3 Oct 2026

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