

3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
3–4 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
Elbows stay at sides
Curl to full contraction
Squeeze biceps at top
Control descent
No swinging
Upper arms stay still
Moving elbows during curl
Using body momentum


3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
3–4 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
Elbows stay at sides
Curl to full contraction
Squeeze biceps at top
Control descent
No swinging
Upper arms stay still
Moving elbows during curl
Using body momentum
Not achieving full range
Going too fast
Leaning back excessively
Using too much weight
Not achieving full range
Going too fast
Leaning back excessively
Using too much weight
The dumbbell biceps curl is a fundamental isolation exercise that targets the biceps. This movement is excellent for building arm mass and strength.
The cable biceps curl is an isolation exercise that targets the biceps with constant cable tension. This exercise provides consistent resistance throughout the movement, making it excellent for building biceps mass and peak development.
The machine biceps curl is an isolation exercise that targets the biceps with controlled resistance. The machine provides stability and consistent tension throughout the movement.
The seated dumbbell curl is an isolation exercise that targets the biceps while eliminating lower body momentum. The seated position provides strict form and intense bicep isolation, making it excellent for building arm mass and peak development.
The dumbbell biceps curl is a fundamental isolation exercise that targets the biceps. This movement is excellent for building arm mass and strength.
The cable biceps curl is an isolation exercise that targets the biceps with constant cable tension. This exercise provides consistent resistance throughout the movement, making it excellent for building biceps mass and peak development.
The machine biceps curl is an isolation exercise that targets the biceps with controlled resistance. The machine provides stability and consistent tension throughout the movement.
The seated dumbbell curl is an isolation exercise that targets the biceps while eliminating lower body momentum. The seated position provides strict form and intense bicep isolation, making it excellent for building arm mass and peak development.