Bicep Curl Exercise | Arm Strengthening for Older Adults
The bicep curl exercise is a strengthening movement that targets the muscles at the front of the arms.
Performed seated or standing, with light weights, resistance bands, or household items, it helps older adults improve strength for daily tasks such as lifting, carrying, and opening jars.
Bicep curls can be done with one arm at a time or with both arms together for added challenge.
BICEP CURL EXERCISE TECHNIQUE
INSTRUCTIONS:
Sit tall in a sturdy chair with feet flat on the floor.
Hold a weight in each hand (dumbbells or household items like water bottles), arms resting at your sides with palms facing forward.
Option 1: Curl one arm up toward your shoulder while keeping the other arm down, then alternate sides.
Option 2: Curl both arms up at the same time toward your shoulders.
Slowly lower the weights back down with control to the start position.
TIPS:
Keep elbows tucked in close to your body — don’t let them drift forward.
Move only your forearms — avoid swinging the arms or leaning back.
Breathe out as you curl up, breathe in as you lower down.
Move slowly, especially on the lowering phase, for more strength building.
MUSCLES WORKED:
Biceps (front of arms)
Forearms (secondary involvement)
BENEFITS:
Builds arm strength for daily tasks like lifting shopping bags or carrying objects.
Improves ability to pick up and hold items safely.
Supports joint health and stability in the elbows.
BEGINNER VERSION:
Perform the movement without weights, just bending the elbows through the range.
Use very light household items like water bottles or cans.
Start with alternating arms before progressing to both together.
PROGRESSION OF EXERCISE:
Use heavier weights or resistance bands.
Add a pause or squeeze at the top of the curl.
Perform both arms together for more challenge and control.
Progress to Standing Bicep Curls, which also engage the core for stability.