Arms
Bicep Curls (Right, Left, Both)
A bicep curl done right arm, left arm, then both together, over and over. Each arm gets a short break while the other works, so you can keep good reps going for a long set.
- Works
- Biceps, forearms
- Equipment
- A pair of dumbbells
- Load
- Medium
How to do it
- 1Stand tall with the dumbbells at your sides, palms facing forward, elbows close to your body.
- 2Curl the right dumbbell up to your shoulder and lower it slowly.
- 3Curl the left dumbbell up and lower it the same way.
- 4Curl both together, lower them, and start again with the right. Right, left, both is 1 rep.
Cues
- Elbows stay by your sides on every curl.
- Same speed on all three: up smooth, down slow.
- Stand still. Only your forearms move.
Common mistakes
- Swinging on the both curl. Two at once is the hardest part. If you lean back to get them up, go lighter.
- Rushing the single arm curls. Give each one a full rep, all the way up and all the way down.
- Elbows drifting forward. Keep them pinned by your ribs so your biceps do the work, not your shoulders.
Easier
Go lighter, or do the single arm curls only and skip the both curl.
Harder
Take 3 seconds to lower every curl, or pause at the top of the both curl for 1 second.
Try it: 3 sets of 6 to 8 rounds (right, left, both), or 30 seconds on and 30 off.
Is it better to curl one arm at a time or both together?
Both work. One arm at a time lets you focus on each side and gives the other a short rest. Both together gets more work done in less time. This move mixes the two in every rep.
