Exercise of the Month – Bicep Curls

The exercise of this month focuses on working this particular muscle group so you can develop stronger arms for your daily functional activities such as carrying, lifting and moving objects.

Bicep curls isolate the body movement of elbow flexion, or rather bending of the arm at the elbow. It targets the specific muscles located at the front of your arms called; biceps brachii, brachialis and brachioradialis.

Did you know? The biceps also insert into the shoulder joint and assist with raising the arm overhead. They are also the strongest supinator of the forearm. That is the motion of rotating your forearms so your palms face upward – like you’re holding a bowl of soup.

 How does this exercise relate to arthritis?

The shoulder and elbow joints, although less affected in overall prevalence of arthritis (when compared to the knee and hip joints), are not immune to the condition. Therefore regularly exercising the muscles around the elbow and shoulder joint are just as important as exercising those around the more common joints affected to reduce incidence, pain, and increase muscular and joint strength and flexibility.

You can perform this exercise standing or in the comfort of any sturdy chair. Also it only requires simple equipment such as spare dumbbells, or any household item of weight. This can be a water bottle or any item that weighs within your physical capabilities.

If you are unable to follow the full range of motion shown in the exercises that is okay. Only work within your physical capabilities.


TIP: Keep your elbows tucked to the side of your body to better isolate the biceps 


  1. Stand upright with arms relaxed at the side of your body
  2. Keep elbows at the side of your body
  3. Slowly bend at the elbow, drawing your hands closer towards you
  4. Hold this position for a second
  5. Slowly return your arms back to position 1.
To view a video demonstration, see below.


Arthritis NSW Exercise Classes

Arthritis NSW also offers exercise classes that can help you with your condition. To learn more visit here. 

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DISCLAIMER: Seek medical or allied health professional advice prior to initiating an exercise program. The exercises listed here are examples, and you should always seek medical advice before performing. Ensure that there is someone at home supervising you while performing these exercises.