How to Curl Step by Step

Arm curl exercises strengthen the elbow flexors -- biceps, brachioradialis and brachialis. These muscles are important for lifting, carrying, eating, dressing and driving. These muscles are located on the front of your upper arm and contract as you bend your elbow. Arm curl exercises are easy and can even be performed without exercise equipment. Individual muscles can be targeted by varying your forearm position. These exercises can be performed daily and should be pain-free.

Things You'll Need

  • Can of soup
  • Bottle of water
  • 2- or 3-pound hand weight
Show More

Instructions

    • 1

      Hold a can of soup or water bottle in your right hand. Sit or stand comfortably and hang your arm down by your side. Bend your elbow as far as you can with your thumb pointed toward the ceiling, hold for three seconds and slowly lower back to the starting position. Repeat 10 times, then switch to the opposite arm and repeat the exercise. Work up to three sets of 10 repetitions.

    • 2

      Continue to hold the can or bottle and rotate your forearm into a palm-up position. Perform 10 arm curls with each arm. Next, rotate your forearm into a palm-down position and repeat the exercise with each arm. Work up to three sets of 10 repetitions in each direction.

    • 3

      Progress these exercises by using a 2- or 3-pound hand weight to perform curls in all three forearm positions. You're ready to advance when you're able to comfortably perform three sets of 10 repetitions in all directions. Increase weight in one-pound increments as tolerated.