Achieving big, well-defined arms is a common goal for fitness enthusiasts, and the biceps curl is a fundamental exercise to help you get there. While the traditional curl is a tried-and-true method, incorporating a variety of curl variations can accelerate your progress and target your muscles from different angles.
In this blog post, we'll introduce you to ten biceps curl variations that will challenge your muscles, enhance your arm strength, and contribute to impressive arm development. Whether you're new to strength training or looking to spice up your routine, these exercises are designed to help you build bigger, stronger biceps.
Related Article: Why Are My Biceps Not Growing?
Essential Gear for Biceps Curls
When it comes to building impressive biceps, the right gear can make all the difference. Proper equipment for bicep curls is essential to maximize your gains and prevent injuries. Below, I'll share the must-have equipment for effective bicep curls, ensuring you have everything you need to achieve those sculpted arms you've been working towards.
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No |
Equipment |
Image |
Type of Exercise |
DMoose Website |
Amazon |
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1 |
Arm Blaster |
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Arm Blaster EZ Bar Curls |
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2 |
Kettlebells |
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Kettlebell Curl |
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3 |
Dumbbells |
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Hammer Curl |
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4 |
Barbell |
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Barbell Curl |
10 Best Biceps Curl Variations
As renowned fitness expert John Doe once said,
"Strong arms are not built on monotony alone,"
Here are the ten best biceps curl variations to supercharge your arm workouts. Each exercise targets the biceps differently, giving you a well-rounded workout that boosts muscle growth and strength.
Adding these variations to your routine will keep things interesting and challenge your muscles in new ways. Get ready to try these effective exercises for bigger, more defined arms.
1. Arm Blaster EZ Bar Curls
The Arm Blaster EZ Bar Curl is a powerful variation that combines the benefits of an EZ bar with the stability of an arm blaster. Using an EZ bar reduces strain on your wrists, while the arm blaster helps maintain strict form by stabilizing your elbows and isolating your biceps. This combination ensures that you fully engage your bicep muscles for maximum growth and efficiency.
The arm blaster prevents any swinging motion, allowing you to concentrate solely on the curl, leading to better muscle activation and development. Adding Arm Blaster EZ Bar Curls to your routine can help you achieve bigger, stronger arms with improved precision and safety.
Steps to Follow
- Put on the arm blaster, positioning it comfortably across your chest and under your arms.
- Hold the EZ bar with an underhand grip (palms facing up), hands shoulder-width apart.
- Ensure your elbows are resting against the arm blaster, keeping them close to your torso.
- Slowly curl the bar towards your shoulders, squeezing your biceps at the top of the movement.
- Gradually lower the bar back to the starting position, fully extending your arms.
- Perform the desired number of repetitions while maintaining strict form throughout the exercise.
Related Product: Arm Blaster
To perform this exercise, you'll need an arm blaster.
Related Article: Tone Your Arms and Shoulders With These 5 Fantastic Bicep Stretches - For Women
2. Kettlebell Curl
Consider introducing kettlebells into your arm curl routine this week as an alternative to dumbbells! Due to their unique design, kettlebells make the curling movement, especially the peak contraction at chest level, more intense. This leads to increased motor unit recruitment and muscle fiber stimulation.
Bicep curls can be performed in an interestingly different way using kettlebells. The mechanics of kettlebell curls align with those of dumbbell curls, but the weight positioning beneath your hand adds extra tension to the lower part of your biceps and forearms. You may find it easier to execute hammer curls with your hand turned inwards when using kettlebells.
Steps to Follow
- Take an underhand grip on two kettlebells and hold them by your sides.
- Kettlebells should be curved toward your shoulders.
- Continue curling until your biceps are pressed against the undersides of your forearms.
- Hold the contraction briefly, then slowly decrease the weights until your elbows are fully extended.
- Repeat for the desired number of reps.
Related Product: Kettlebells
To get started with this exercise, you'll need to have a pair of kettlebells on hand.
Related Article: 10 Kettlebell Exercises That Will Tone Your Entire Body
3. Dumbbell Biceps Curl
Dumbbell curls are an excellent way to work your biceps without going to the gym. All you need is a pair of good Adjustable Dumbbells Set, and you're good to go. But before you start curling those weights, there are a few things you should keep in mind. First, keep your back straight and your core engaged.
It will help you avoid injury and get the most out of your workout. Second, don't swing the weights. It may seem like a great way to get more reps, but it puts unnecessary stress on your joints and muscles. Finally, focus on using your biceps to curl the weight rather than your momentum.
Steps to Follow:
- Begin by standing up straight with your feet shoulder-width apart.
- Hold a dumbbell in each hand at arm's length. Your palms should be facing forward, and your elbows should be close to your torso. This is your starting position.
- Keep your upper arms stationary, exhale, and curl the weights while contracting your biceps. Continue this movement until the dumbbells are at shoulder level. Keep your elbows close to your body during this movement.
- Hold the contracted position for a brief moment as you squeeze your biceps. Then, inhale and slowly lower the dumbbells back to the starting position.
- Repeat the movement for your desired number of repetitions.
Related Product: Adjustable Dumbbell
For these exercises, you need dumbells to effectively engage and develop your bicep muscles. DMoose adjustable dumbells allow you to change weights according to your training needs, perfect for those who want variable weight training without the hassle of multiple sets.
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4. Reverse Curl
The forearms and biceps are both worked during standard biceps workouts like curls, but the reverse curl is a terrific technique to emphasize the forearms. Turning the palms in during a reverse curl allows the forearms to undertake the bulk of the effort while the biceps assist synergistically.
Anyone who plays sports like golf, baseball, or tennis, which require forearm and grip strength, will benefit greatly from this technique.
Steps to Follow
- Hold a dumbbell in each hand with the palms facing down as you stand with your feet hip-width apart.
- Keeping your hands facing forward the whole time, bend your elbows and curl the weights up towards your shoulders.
- At the curl peak, pause for a few seconds before gradually lowering the weights down to the beginning position.
- Repeat for the appropriate number of times.
Related Product: Dumbbells
You'll need dumbbells for this exercise to efficiently strengthen and target your biceps.
5. Cable Curl
Cable and bicep curls might look similar, but they are different exercises. For one thing, cable curls involve a lot more range of motion than bicep curls. It means that you can build up more muscle definition with cable curls.
Additionally, cable curls work your muscles more evenly. With bicep curls, cheating and using your momentum to lift weights is easy. Cable curls, on the other hand, force you to use your muscles more evenly, which leads to a better overall workout. So if you're looking for a bigger, better curl, ditch the bicep curl and go for a cable curl instead.
Steps to Follow
- Connect the low pulley cable and the rope extension.
- Stand facing the cable machine with your legs shoulder-width apart.
- Thumbs facing the body, grasp the rope extension.
- Inhale deeply and slowly curl the rope up as high as possible while keeping your elbows by your sides.
- At the peak of the exercise, squeeze your biceps, then gradually lower the weight back to the starting position.
- Continue performing the rep as desired
6. Barbell Curl
The barbell curl is a classic exercise for building upper body strength. But what exactly is this exercise good for? First and foremost, the barbell curl is an excellent way to build the muscles in your arms. This exercise specifically targets the biceps, the muscles in front of your upper arms.
When these muscles are strong, they can help you lift and carry heavy objects. In addition, strong biceps can also improve your posture and give you a more athletic appearance. For all these reasons, the barbell curl is a great exercise to add to your workout routine. If you're seeking to take your barbell curl exercise to new heights and experience maximum arm growth, look no further than the Arm Blaster by Dmoose.
Designed with precision and innovation, this essential piece of equipment provides unparalleled support, stability, and isolation for your biceps. By locking your arms in the optimal position, the Arm Blaster ensures strict form, eliminating cheating and maximizing muscle engagement. Enhance your barbell curls and unleash the full potential of your biceps with the Arm Blaster by DMoose.
Steps to Follow
- Use an underhand grip to grasp a barbell about shoulder width apart (palms facing up).
- Stand erect with your back straight, feet together (you may find it more comfortable to place one foot back for stability), and arms fully extended.
- Your body shouldn't be in contact with the bar.
- Slowly curl the bar up while maintaining a forward gaze, tucked-in elbows, and perfect body stillness.
- At the peak of the exercise, squeeze your biceps firmly. Then, slowly drop it back to the beginning position.
- Repeat as many times as needed.
Related Product: Barbell
You'll need dumbbells for this exercise to efficiently strengthen and target your biceps.
7. Incline Dumbbell Curl
The incline dumbbell curl is among one of the most effective exercises for building upper body strength. This exercise targets the biceps, the muscles that help flex the elbow. It can be performed with various weights, making it an ideal exercise for beginner and advanced athletes.
The advantages of this exercise go beyond just building upper body strength. The incline dumbbell curl also helps improve grip strength and coordination. Additionally, this exercise tones the forearm muscles and helps prevent elbow injuries. As a result, it is an essential part of any well-rounded workout routine.
Steps to Follow
- Set the incline bench at a 45-65 degree angle.
- Straighten your back while holding the dumbbells with a supinated or palms-up grip in each hand.
- Curl the dumbbells as high as possible while maintaining biceps tension.
- Return to your starting position after contracting your biceps.
- Repeat.
8. Concentration Curl
You isolate the bicep muscle when performing a concentration curl to build strength and definition. You can do this exercise by sitting with your back against a bench and holding a weight in one hand. You then curl the weight towards your shoulder, maintaining a strong grip throughout the movement.
As you raise the weight, your elbow should remain stationary, and your upper arm should be close to your torso. It is a helpful exercise for targeting the bicep muscle and can be easily incorporated into any workout routine. So if you're in the mood to build some serious arm gains, don't neglect the concentration curl!
Steps to Follow
- Take a seat at the bench's end with your legs wide.
- Leaning forward, place your elbow on the inner of your thigh while holding the dumbbell in one hand.
- Start curling your hands towards the shoulder while supporting yourself by placing your other elbow on the opposite thigh.
- When you get to the top, hold the dumbbell there for a few seconds to feel your biceps working, then lower yourself back down to finish one rep.
- Keep your hand off the floor until you have completed all 12–15 reps.
9. Preacher Curl
You can perform the preacher curl using a bench that allows you to sit down with your upper arms resting on a slightly slanted surface. With this biceps curl variation, you may focus on your biceps without activating any other muscles. Your upper arms are anchored on the pad while you are seated, which increases biceps engagement for increased growth potential.
Steps to Follow
- Adjust the preacher bench's seat height so that your upper arms and chest rest on the pad as you sit down.
- Leaning forward, grasp the EZ bar with an underhanded grip approximately shoulder-width apart and set it on the front bar rest.
- Extend your arms and keep your wrists neutral. Tuck your chin in.
- Squeeze your biceps and bend your elbows while lifting the bar until it is at shoulder level.
- Throughout the entire workout, be careful to maintain contact between the upper arms and the pad.
- Reset and repeat after slowly lowering your arms to the beginning position.
10. Hammer Curl
The hammer curl stimulates the biceps muscles, just like the conventional curl. However, in this exercise, the forearms also receive a little more focus because the hands are rotated. Combine these with regular curls or barbell curls to target the entire range of the biceps and forearms.
Steps to Follow:
- Begin by standing straight with your feet hip-width apart. Keep your knees slightly bent for stability.
- Hold a dumbbell in each hand with your palms facing towards your torso. This is your starting position.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Keep your palms facing your torso at all times.
- Hold the contracted position for a brief moment as you squeeze your biceps. Inhale and slowly begin to lower the dumbbells back to the starting position.
- Continue to lift and lower the dumbbells for your desired number of repetitions.
Related Product: Dumbbells
To perform this exercise, you'll need a set of dumbbells to effectively target and build your bicep muscles.
The Bottom Line
Sculpting impressive biceps and maintaining healthy shoulders is within your reach with the proper knowledge and training. Incorporating these 10 biceps curl variations into your workout routine allows you to challenge your muscles in new ways, promote balanced strength development, and avoid overuse injuries. Remember to start with proper form, listen to your body, and gradually increase the intensity as you progress.
For an even more effective biceps curl, consider using an arm blaster. The DMoose Arm Blaster is an excellent tool that helps maintain proper form, stabilize your elbows, and maximize muscle engagement, making your curls easier and more efficient. This arm blaster is designed to prevent swinging and ensure strict movement, which can lead to better results and reduced risk of injury. Durable and comfortable, it's perfect for both beginners and seasoned lifters.
