Check your bicep curl form with your phone

The biceps curl isolates the front of your upper arm. It looks simple, but the difference between a good curl and a wasted one is keeping your body still and letting your arm do the work.

What the camera flags

• Stopped short of the top
• Elbow drifted forward
• Swinging your body

The bicep curl check is newer and has not had as much testing on real movement, so expect more misses. It can only see one angle, so it won't catch everything.

How to set up your phone

Stand side-on to your phone with the arm you are curling closest to it. Keep your upper body in view.

What to watch for yourself

Elbow position

Your elbows stay pinned to your sides. A still upper arm keeps the load on your biceps from start to finish.

Common mistake: Letting your elbows drift forward as the weight rises. Try this: Imagine your elbows are fixed to your ribs and only your forearms move.

No swinging

If your body moves, the weight is too heavy. Swinging uses momentum, so your biceps lift less of the weight.

Common mistake: Rocking your hips and back to start each rep. Try this: Stand tall, brace your stomach, and pick a lighter weight if you need to.

Slow lowering

The way down counts as much as the way up. Controlling the weight down keeps tension on the muscle for longer.

Common mistake: Dropping the weight straight after the top. Try this: Take about two seconds to lower until your arms are straight.

Muscles worked

Biceps, Forearms, Shoulders.

A good starting point is 3 × 10–12, with 60 sec of rest.

See the full bicep curl guide.

General guidance, not medical advice. Stop if anything hurts. The camera can miss things, so no issue seen doesn't mean perfect form.