Bicep Curls with Weight


Free Weights

Body part



Bicep curls strengthen your biceps, making it easier to lift things during your everyday activities.

Set up

Start standing with a free weight in each hand and your palms facing forward. You will want to start with a light resistance weight for this exercise, somewhere around 5 lbs. Your weight should be heavy enough that your arms feel very tired after 6 to 8 repetitions of the exercise. If they don't, progress your weight the next time you do this exercise.

You can also perform this exercise seated in a chair.


Slowly bend your elbows, bringing your hands toward your shoulders. Then lower your hands back down to the starting position.


  • Make sure you keep your lower abdominals engaged so you do not arch your back as you lift the weights.
  • If you want to make this exercise harder, you can increase the weight.
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