How to Do Bicep Curls for Seniors

Bicep curls are a safe and effective way for seniors to maintain upper-body strength and independence.

This simple arm exercise targets the front of the upper arms — the biceps — and can help improve everyday tasks like lifting groceries or carrying laundry. Best of all, you can do it seated using light dumbbells or resistance bands.

In this tutorial, certified personal trainer Tom Clifford demonstrates proper form for bicep curls tailored to older adults. He explains how to protect your joints, engage your core, and focus the movement where it counts.

🎥 Watch the video above for a complete demonstration.

What you'll need

You don't need much to get started. Just a few basic items will help you stay stable and get the most from the movement.

• A sturdy, armless chair

• Light dumbbells (start with 2–5 lb. or use resistance bands)

• Comfortable clothing

Step-by-step instructions

To perform seated bicep curls safely and correctly, follow these steps:

Start by sitting tall in your chair with your feet flat on the floor. Hold a dumbbell in each hand with your arms relaxed at your sides, palms facing forward.

1. Set your posture: Sit up straight with your shoulders back and your chest lifted. Keep your back straight and your abdominal muscles engaged throughout the exercise.

2. Position your arms: Keep your elbows close to your sides and fixed in place. Your palms should be facing forward, and your arms fully extended down.

3. Lift and curl: Slowly bend your elbows and curl the weights upward about three-quarters of the way. Focus on squeezing your biceps as you lift. Don't swing the arms or lift with momentum.

4. Lower with control: Lower the weights back down slowly to the starting position. Avoid locking your elbows completely. Inhale as you lower, exhale as you lift.

5. Repeat for 8–12 reps, depending on your strength and comfort level. Rest and repeat for 1–2 more sets as desired.

Tips for good form

• Keep your elbows tucked in and avoid moving them forward during the curl.

• Do not rotate or lift your shoulders — this isolates the work to the biceps.

• Keep your core tight to support your spine and maintain good posture.

• Move slowly and with control — avoid jerking or using momentum.

• Always breathe steadily: exhale as you curl up, inhale as you lower down.

Cover photo via Pexels.