Biceps curl

Sets, reps and RIR

Single-joint work responds to reps and time under tension more than to heavy load.

RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.

Muscles worked

Primary: Biceps.

Secondary: Forearms.

Estimate your one-rep max

Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.

What it is called elsewhere

• Norwegian Biceps curl
• Swedish Bicepscurl
• Danish Bicepscurl
• German Bizepscurl (Kurzhanteln)
• Spanish Curl de bíceps (mancuernas)
• Italian Curl con manubri
• Portuguese Rosca direta (halteres)
• Russian Подъём гантелей на бицепс
• French Curl biceps (haltères)

Related arms exercises

• Barbell curl
• EZ-bar curl
• Preacher curl (barbell)
• Skull crushers
• Standing French press
• Reverse curl

athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.