Biceps Curl (Light Resistance)

Biceps Curl (Light Resistance)

Purpose: Strengthen the biceps for lifting and carrying once cleared for resistance work.

Equipment: Light dumbbell or resistance band.

How to do it:
1) Stand tall with your elbow near your side, palm facing forward.
2) Curl the weight/band toward your shoulder without letting the elbow drift forward.
3) Pause briefly, then lower slowly for 2–4 seconds.

Tips:
- Keep the wrist neutral; don’t bend it back.
- Avoid using your back or swinging the weight.

Dosage: 3 sets of 10 reps (or seconds/holds if that is how your therapist prescribed it). Rest 30–60 seconds between sets.

Progression:
- Increase resistance gradually (small jumps).
- Emphasize slow lowering (eccentric control).

Comfort and safety:
Move slowly and stay in a comfortable range. A mild stretch or light muscle fatigue is okay; sharp pain is not.
Stop and contact your care team if you notice increasing swelling, redness, warmth, drainage, fever, or new/worsening numbness/tingling.
Follow any post-op precautions, lifting limits, and motion restrictions given by your surgeon or therapist.