Tone your upper arms with bicep curl exercise: 5 benefits and how to do it

Bicep curls are a great workout regime for the muscles in the upper and lower arms. Know all the benefits of this upper arm exercise and how to do it the right way.

Strong biceps can make everyday tasks easy. Beyond just looking good, powerful biceps help with improving posture and reduce neck and shoulder strain. Plus, they activate your core muscles, offering additional support and stability. So, if you are wondering how to have strong biceps, here’s the secret: incorporating bicep curl exercises into your fitness regimen can be helpful. From toned arms to improved overall upper body strength and posture, this easy and effective exercise provides numerous benefits for women. And let’s not forget the confidence boost that comes with feeling strong and empowered. Know all the benefits of bicep curl exercise and how to do it at home.

What is a bicep curl exercise?

Bicep curls are a common weightlifting exercise that primarily targets the biceps, the muscles on the ventral form of your upper arm. To perform a bicep curl, you hold a weight (such as a dumbbell or barbell) with your palm facing upward. As you bend your elbow, you lift the weight towards your shoulder, contracting your biceps, as found in a study published in Sports. Then, you slowly lower the weight back to the starting position. Bicep curls are often included in your upper body that helps you build muscle, increase strength, and improve overall fitness.

woman doing arm exercise — Bicep curls can also be done with a barbell. Image courtesy: Adobe Stock

Benefits of bicep curl exercise for women

Here are some of the potential benefits of bicep curl for women.

1. Enhances upper body strength

Bicep curls primarily target the biceps, a muscle group on the front of the upper arm. When you perform a bicep curl, you are contracting your biceps to bring the weight towards your shoulder. This repetitive movement strengthens and develops the biceps, leading to increased upper-body strength, as found in a study published in The Journal of Strength and Conditioning Research. Stronger biceps can help improve overall posture and reduce the risk of shoulder and elbow injuries.

2. Improves posture

“Bicep curls can indirectly improve posture by helping to counterbalance stronger back muscles. When your back muscles are significantly stronger than your front muscles, it can lead to a forward slouch. You can avoid this by working on strengthening your upper body,” says fitness expert Amit Dahiya. This balance can help promote a more upright posture, reducing the strain on your spine and improving overall alignment.

3. Tones your arms

“Bicep curls target the biceps, a muscle group on the front of the upper arm. When you perform bicep curls regularly, you gradually increase the size and strength of your biceps. This increased muscle mass can tone your arms,” explains the expert. However, it is important to note that toning also depends on factors such as body fat percentage and overall muscle development.

4. Reduces injury risk

Bicep curls can help prevent injuries by promoting balanced muscle development in the upper body. When your biceps are weak compared to your back muscles, it can lead to imbalances that can increase the risk of shoulder and elbow injuries. By strengthening the biceps, you strengthen your upper body and reduce strain on the joints and prevent injuries. Additionally, strong biceps can provide stability and support to the shoulder joint, reducing the risk of dislocations or other injuries, found a study published in the Journal of Clinical Medicine Research.

5. Improves joint mobility

Joint mobility is essential for preserving flexibility and range of motion, especially as we age. Bicep curls, when performed correctly, can improve joint mobility in both the elbow and shoulder, as found in a study published in the Academic Perspective Procedia. Improved mobility not only helps with everyday activities but also allows you to execute other workouts with better form and a lower chance of injury. Plus, the standing bicep curl increases joint mobility and rotary stability, improving overall movement and strengthening the rotator cuff.

Best bicep curl exercises for women

Here are some easy and effective bicep curl exercises for women, as suggested by the expert.

1. Dumbbell curls

Step 1: Stand upright with your feet shoulder-width apart.
Step 2: Hold a dumbbell in each hand with your palms facing forward.
Step 3: Keep your elbows close to your sides.
Step 4: Curl the dumbbells up towards your shoulders, focusing on contracting your biceps.
Step 5: Keep your wrists straight and avoid swinging your arms.
Step 6: Pause at the top of the movement.
Step 7: Slowly lower the dumbbells back down to the starting position.
Step 8: Avoid letting the dumbbells swing down.

2. Barbell curls

Step 1: Stand upright with your feet shoulder-width apart.
Step 2: Hold a barbell with an underhand grip, slightly wider than shoulder-width.
Step 3: Keep your elbows close to your sides.
Step 4: Curl the barbell up towards your chest, focusing on contracting your biceps.
Step 5: Keep your wrists straight and avoid swinging your arms.
Step 6: Pause at the top of the movement.
Step 7: Slowly lower the barbell back down to the starting position.
Step 8: Avoid letting the barbell swing down.

3. Hammer curls

Step 1: Stand upright with your feet shoulder-width apart.
Step 2: Hold a dumbbell in each hand with your palms facing inward (as if you were holding a hammer).
Step 3: Keep your elbows close to your sides.
Step 4: Curl the dumbbells up towards your shoulders, focusing on contracting your biceps and brachialis muscles.
Step 5: Keep your wrists straight and avoid swinging your arms.
Step 6: Pause at the top of the movement.
Step 7: Slowly lower the dumbbells back down to the starting position.
Step 8: Avoid letting the dumbbells swing down.

Also read: Hammer Curls are the best addition to an upper-body strength routine! Know all about it

Woman with dumbbells — Perform dumbbell exercises if you want to tone your arms. Image courtesy: Adobe Stock

4. Preacher bench

Step 1: Sit on a preacher bench with your upper arms resting on the padded armrests.
Step 2: Hold a dumbbell in each hand with your palms facing forward.
Step 3: Keep your elbows close to your sides.
Step 4: Curl the dumbbells up towards your chest, focusing on contracting your biceps.
Step 5: Keep your wrists straight and avoid swinging your arms.
Step 6: Pause at the top of the movement.
Step 7: Slowly lower the dumbbells back down to the starting position.
Step 8: Avoid letting the dumbbells swing down.

Side effects of bicep curl exercise

While bicep curls are generally a safe exercise, they can lead to side effects if not performed correctly. “Overtraining can cause muscle soreness, fatigue, and even injuries. Additionally, focusing solely on bicep curls without balancing your workout routine can lead to muscle imbalances and an increased risk of injuries,” says the expert. It is essential to listen to your body, avoid overexertion, and incorporate a variety of exercises into your fitness regimen to prevent negative consequences.