How to Do a Curl-Up

A curl-up is a great exercise to develop the upper arm biceps. Both men and women like to do the curl-up because it is quick to show results. It can be performed using hand weights, dumbbells, or a barbell with or without weights on it.

Difficulty: Moderately Easy

Instructions

1. Stand with your feet slightly apart for good balance. Then pick up your weights slowly.

2. Hold the weights in front of you, with your arms extended. Your forearms should be facing forward. Keep your elbows next to your body and slightly forward. They should stay in the same position as you do the curl-up.

3. Lift the weights slowly in an arc toward your shoulders. The exercise will be more beneficial if you lift the weights slowly and squeeze your bicep muscle slightly when you reach the top of the arc.

4. Stop with your weights slightly in front of your shoulders. Pause.

5. Lower the weights slowly in an arc toward your starting position.

Tips & Warnings

• If you have just started working out, you may want to start with small soup cans or 2-to 3-pound hand weights and do as many reps as you can up to 15. If this is too easy for you, you need to use heavier weights.
• Perform the curl-up in your workout routine three to four times a week for best results. Work your way up to one set of 15 repetitions. Once you have achieved that, work up to two sets of 15 repetitions.
• If you would like to train your bicep muscle to grow larger, continue doing the two sets of repetitions three to four times a week until it becomes too easy for you. Then add a little more weight and repeat the process.
• Don't use your shoulders. Lift with your arms.
• Lift and lower the weights in a controlled manner.

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