Track Your Bicep Curl Progress in PRPath
Log your sets, track your PRs, and let ATLAS AI tell you exactly when to increase weight. Start building bigger biceps today.
The bicep curl is the foundational arm exercise for building bigger, stronger biceps. Learn proper form, understand which muscles are activated, and discover how to progressively overload for continuous gains.
Follow these steps to perform the bicep curl with perfect form. Focus on controlled movement and full range of motion for maximum muscle activation.
Stand with feet shoulder-width apart, holding dumbbells at your sides with palms facing forward (supinated grip). Keep your core engaged, chest up, and shoulders pulled back and down. Your elbows should be close to your torso.
Keeping your upper arms completely stationary, exhale and curl the weights upward by contracting your biceps. Focus on only moving your forearms - your elbows should act as fixed hinges.
Continue curling until the dumbbells reach shoulder level and your biceps are fully contracted. Hold this position for 1 second, actively squeezing your biceps at the top of the movement.
Inhale and slowly lower the dumbbells back to the starting position over 2-3 seconds. Resist gravity on the way down - this eccentric phase is crucial for muscle growth. Don't let the weights drop.
Track your bicep curl progress in PRPath and let ATLAS AI analyze your performance. The app automatically detects PRs and suggests when to increase weight based on your rep performance.
The bicep curl primarily targets the biceps brachii but also engages several supporting muscles in the forearm.
| Muscle | Role | Activation |
|---|---|---|
| Biceps Brachii | Primary | 95% |
| Brachialis | Secondary | 45% |
| Brachioradialis | Secondary | 40% |
| Forearm Flexors | Stabilizer | 35% |
PRPath tracks your training volume by muscle group. See exactly how much bicep work you're doing each week and ensure balanced arm development.
Progressive overload is essential for bicep growth. Here's how to structure your sets and reps based on your goal, and when to increase weight.
Use heavier weight with longer rest (2-3 min). Increase weight when you can complete 6 reps with good form on all sets.
Optimal range for muscle growth. Increase weight when you can complete 12 reps on all sets. Rest 60-90 seconds.
Lighter weight, higher reps. Great for pump and conditioning. Increase weight when 20 reps feels easy.
PRPath's ATLAS AI automatically tracks your bicep curl performance and tells you exactly when to increase weight. No more guessing - just follow the AI recommendations and watch your strength grow.
Once you've mastered the standard bicep curl, try these variations to target your biceps from different angles and prevent plateaus.
Eliminates lower body momentum. Great for beginners or when focusing on strict form.
Stabilized movement path. Isolates biceps completely and removes cheating.
Angled grip is easier on wrists. Allows heavier loading than dumbbells.
Neutral grip targets brachialis and forearms more. Builds arm thickness.
Greater stretch at bottom. Targets long head of biceps for peak development.
Maximum isolation. Eliminates all momentum for pure bicep contraction.
Last updated: January 2026
Log your sets, track your PRs, and let ATLAS AI tell you exactly when to increase weight. Start building bigger biceps today.