Biceps Curl
The biceps curl is an isolation exercise that bends the elbow against resistance to build the biceps and forearm flexors. It is listed in the NSW guide's upper body exercises and supports the elbow flexion used in pull-ups, rope climbs, and every carry in BUD/S.
How to Perform It
Stand with a dumbbell in each hand or a barbell held with an underhand grip, arms hanging straight and elbows close to the ribs. Curl the weight toward the shoulders by bending the elbows only, keeping the upper arms still and the wrists straight. Squeeze at the top, then lower under control until the arms are fully extended. Avoid swinging the hips or leaning back to start the weight moving. The guide's prescription is one set of 8 to 12 reps with a weight that cannot be lifted more than 8 to 12 times using proper technique, with a second set as an occasional extra stimulus rather than the rule.
Why It Matters for BUD/S
The biceps are the secondary mover in every pull-up, and they are the first muscle to fail when the grip and lats are still working. Direct curling work builds the elbow flexors past what pull-ups alone provide and gives the tendons around the elbow a tolerance for load before the volume of BUD/S arrives. The guide's reason for including strength work is to enhance PST performance and reduce injury risk, and the elbow is one of the joints most exposed by high-rep pulling. The curl is also a pure pulling exercise, so it helps balance the pushing volume from push-ups and pressing.
Where It Sits in the 26-Week Plan
Curls are part of the upper body session on Monday and Friday, paired with the core block. Within that session the guide suggests 8 to 12 exercises, and the curl usually comes after the bigger compound pulls like the lat pulldown and seated row so those lifts get the freshest effort. Move to the next station as soon as the weight is set. Because one set is the standard, the way to progress across 26 weeks is to add weight when 12 reps come easily and drop back toward 8 reps with the new load. The guide notes that occasional lighter sets of 15 to 20 reps are also acceptable.
Keep the elbows pinned to your sides for the whole set. If they drift forward, the front deltoid is doing the work instead of the biceps.
Related Terms
Upper body strength training in the NSW preparation program targets the major pulling and pushing muscle groups through compound barbell and dumbbell exercises. These sessions complement the calisthenics work (push-ups, pull-ups) by building the raw strength that supports higher-rep endurance performance.
Pull-ups are an upper-body calisthenics exercise and one of the five scored events in the Physical Screening Test (PST). Unlike push-ups and sit-ups which are timed, PST pull-ups are performed as a single max-effort set with no time limit, testing absolute upper-body pulling strength and endurance.
The lat pulldown is a cable machine exercise in which you pull a bar down to the upper chest from an overhead position. It is the first exercise in the NSW guide's upper body list and the closest weighted match to the pull-up, which the PST scores as a maximum-rep event.
The triceps extension straightens the elbow against resistance, using a cable, dumbbell, or barbell, to build the triceps. The NSW guide lists it with dips as an alternative, and both finish the upper body list as the elbow extension work that supports every pressing movement and every push-up.
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