Biceps curls exercise

Sit on a bench holding a dumbbell in each hand with your palms facing inward:

  • Inhale and raise one arm at a time, turning the palm up
  • Raise your elbow to continue curling the dumbbell

    This exercise involves the brachioradialis, brachialis, biceps, anterior deltoids, and, to a lesser extent, the coracobrachialis and upper pectorals.
    Comment: biomechanically, this exercise is excellent for emphasizing the biceps in all its actions (flexion and protraction of the arm and supination).


    1. work both the biceps and brachialis
    2. mainly work the brachioradialis
    3. mainly work the biceps