The bicep muscle plays a vital role in most sports and pulling movements. It also works with the lats, traps, delts, and triceps to allow your elbows and shoulders to function optimally. Therefore, it’s essential to strengthen your biceps — and curls do a great job in that regard. While it’s true that compound movements like pull-ups and rows will give you more bang for your buck, bicep curls have their role. First of all, this exercise is easy to learn and perform. It also allows for a wide range of variations, so you can always experiment with new movements and work your biceps from different angles. Dumbbell curls are not your only option. In the long run, bicep curls can help increase shoulder stabilization and build arm strength. This can boost your athletic performance and reduce injury risk.


  • Stand up straight with a dumbbell in each hand. Keep your arms straight, your palms facing in, and your elbows close to your torso.
  • Exhale and curl the dumbbells up to your shoulders until your forearms are perpendicular to the floor. Squeeze your biceps and hold the contraction for 1-2 seconds.
  • Inhale and lower the weight with a slow, controlled motion.
  • Repeat.