How to Do Biceps Curls: Proper Form, Variations, and Common Mistakes

Master the BasicsTo perform a biceps curl correctly, stand with feet shoulder-width apart, keep your back straight, and grip the dumbbells with your palms facing forward 

Engage Your CoreDon't forget to engage your core muscles while curling; this provides stability and reduces the risk of straining your lower back 

Full Range of MotionEnsure you complete the full range of motion by lowering the dumbbells until your arms are fully extended and then lifting them to shoulder level 

Variation: Hammer CurlsAdd variety to your routine with hammer curls by holding the dumbbells with your palms facing each other. This targets both the biceps and forearms. 

Alternating ArmsPerforming curls one arm at a time can help correct muscle imbalances and ensure each arm gets equal attention. 

Common Mistake: SwingingAvoid swinging your body to lift the weights; this cheats your biceps and can lead to injuries. Use controlled movements 

Overarching BackMaintain a natural arch in your lower back; don't lean backward as you lift the weights 

Rest and RecoveryAllow your biceps proper rest between workouts for optimal growth and injury prevention