A fundamental arm-building exercise that targets the biceps brachii, responsible for elbow flexion and forearm rotation. Typically performed with dumbbells, a barbell, or cables, the curl isolates the biceps for focused strength and hypertrophy. It's a staple in any arm routine and great for both beginners and advanced lifters.

• Tip: Keep your elbows tucked and avoid using momentum to ensure maximum bicep activation and reduce strain on the joints.