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Specifically, the biceps curl works the muscles in the front of the upper arm. Nicole L. Campbell: To do a biceps curl with a dumbbell, hold a dumbbell with your palm facing upward. Slowly curl the weight up by bending your elbow, keeping your elbow close to your body. Then slowly lower the weight to the starting position. You'll feel tension in the muscles in the front of your upper arm. When you're doing biceps curls, don't swing your arm or elbow.
  The biceps are a grouping of muscle fibers that expand and contract one way. When you do a bicep curl, the muscles are lengthened under tension.There are thee phases to â¦ the curl. The first phase is a slow lowering (eccentric-lengthening) of the weight down to a parallel positioning with the ground.This should be a controlled 3-5 second movement. It should burn but not injure. The Proper Way to do a Bicep Curl Bicep curls are one of the first exercises taken on by individuals interested in weight training.