Bicep Curls Done Right

If you want ’em to look like baseballs, don’t cheat.

Biceps curls are like omelettes: The concept is so simple that it’s hard to understand how people screw it up. Usually it’s because they’ve never learned the secrets that guarantee success.

For omelettes, it’s timing the flip. For curls, it’s keeping it strict. John Graham, C.S.C.S., an exercise physiologist in Allentown, Pennsylvania, gave us his recipe for the perfect muscle-building curl. Do three sets twice a week.

1. Stay in line. Holding two light dumbbells (start with each one at 10 percent of your weight), stand straight, with your feet in line with your shoulders.

Pin your elbows against your rib cage. Your palms should face straight out. Your shoulders, elbows, and wrists should be aligned. If you have lower-back problems, do this while seated.

2. Lift, but don’t twist. Keeping your back straight and your elbows pinned against you, slowly begin curling the right dumbbell up. Don’t twist the dumbbell as you curl.

“If you rotate it, you’re using more momentum than muscle,” says Graham. If you can’t lift the dumbbell past the midpoint without moving your elbow or leaning back, it’s too heavy.

3. Count to four. Raise the dumbbell slightly above your chest without moving your elbow forward, and then squeeze your biceps muscle. It should take you 4 seconds to reach the top.

Always look straight ahead as you curl. “If you look down, your shoulders will hunch forward, making the curl less effective,” says Graham.

4. Lower, then lift. Lower the dumbbell to a count of four, pause for 1 second, then curl up the left dumbbell. “If you lift the left dumbbell as you lower the right one,” Graham says, “it gives you more leverage and makes you sway.”

Keep alternating arms for 12 repetitions each. Use heavier weights when you can do 13 repetitions on the third set.