The key to making the traditional biceps curl effective is to make sure you are lifting the right amount of weight. For a typical workout that includes three rounds of a 10-12 rep set, you should be fatiguing by the end of the third set and struggling to complete each rep with good form. The only way you change the muscle is to challenge the muscle. Remember, if it doesn't feel almost too hard, it isn't hard enough. But make sure you listen to your body and resist the urge to do too much too fast.
- Start by holding a dumbbell in each hand at the sides of the body.
- Keeping your elbows close to your sides, slowly raise the dumbbells to the chest.
- Moving with control, lower back to the starting position to complete one rep.
- Do 10-12 reps for three complete sets.
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