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.
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.
No |
Equipment |
Image |
Type of Exercise |
DMoose Website |
Amazon |
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 you fully engage your bicep muscles for maximum growth and efficiency.
The arm blaster prevents any swinging motion, allowing you to focus solely on the curl for better muscle activation and development. Adding Arm Blaster EZ Bar Curls to your workout routine can help you achieve bigger, stronger arms with improved control and safety.
How to Perform Arm Blaster EZ Bar Curls
- 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 rest against the arm blaster, keeping them close to your torso.
- Slowly curl the bar toward 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 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 greater muscle activation and improved strength gains.
Kettlebell curls follow similar mechanics to dumbbell curls, but the off-centered weight adds extra tension to the lower part of your biceps and forearms. You may also find it easier to perform hammer curls with your palms turned slightly inward when using kettlebells.
How to Perform Kettlebell Curl
- Hold two kettlebells at your sides using an underhand grip.
- Slowly curl the kettlebells toward your shoulders, keeping your elbows close to your body.
- Continue curling until your biceps press against the undersides of your forearms.
- Pause briefly at the top, then lower the weights slowly until your arms are fully extended.
- Repeat for the desired number of reps while maintaining control throughout.
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, and you're ready to go. Before you start curling, remember a few key points. Keep your back straight and your core engaged.
This will help you avoid injury and get the most out of your workout. Avoid swinging the weights, it may seem like it helps you complete more reps, but it only adds unnecessary strain on your joints and muscles. Finally, focus on using your biceps to curl the weights rather than relying on momentum.
How to Perform Dumbbell Biceps Curl
- Stand up straight with your feet shoulder-width apart.
- Hold a dumbbell in each hand at arm’s length, palms facing forward, and elbows close to your torso. This is your starting position.
- Keep your upper arms stationary. Exhale and curl the weights while contracting your biceps until the dumbbells reach shoulder level. Keep your elbows close to your body.
- Hold the contracted position briefly and squeeze your biceps. Then inhale and slowly lower the dumbbells back to the starting position.
- Repeat for your desired number of repetitions while maintaining good form.
4. Reverse Curl

The forearms and biceps are both engaged during standard biceps workouts like the barbell biceps curl, but the reverse curl is an excellent technique to emphasize the forearms. Turning your palms downward during this dumbbell biceps curl exercise allows the forearms to handle most of the work while the biceps assist as secondary muscles.
This movement is especially beneficial for athletes involved in sports such as golf, baseball, or tennis, where forearm and grip strength are essential.
How to Perform Reverse Curl
- Stand with your feet hip-width apart, holding a dumbbell in each hand with your palms facing down.
- Keep your elbows close to your body and curl the weights upward toward your shoulders, maintaining palms-down positioning throughout.
- Pause briefly at the top of the movement, squeezing your forearms and biceps.
- Slowly lower the weights back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
5. Cable Curl

Cable and biceps curls might look similar, but they are different exercises. For one thing, the cable biceps curl offers a greater range of motion than traditional curls, helping you build more muscle definition and strength. It means that you can develop better control and tension throughout each rep when performing cable curls.
Additionally, cable curls work your muscles more evenly. With dumbbell curls, cheating and using your momentum to lift weights is easy. Cable curls, on the other hand, force you to use your muscles evenly, which leads to a more effective overall workout. So if you're looking for a bigger, better curl, ditch the basic curl and go for a cable curl instead.
How to Perform Cable Curl
- 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 desired number of reps.
6. Barbell Curl

The barbell biceps curl is a classic exercise for building upper body strength and size. It primarily targets the biceps, the muscles located at the front of your upper arm, helping you develop power and definition. When performed correctly, this movement also engages your forearms and improves overall arm stability.
When these muscles are strong, they can help you lift and carry heavy objects more efficiently. In addition, strong biceps enhance posture and give a more athletic appearance. For all these reasons, the barbell curl is a great exercise to include in your arm workout routine.
For better isolation and strict form, consider using an Arm Blaster. It helps lock your arms in the correct position, eliminates swinging, and maximizes biceps activation during each curl.
How to Perform Barbell Curl
- Use an underhand grip to grasp a barbell about shoulder-width apart (palms facing up).
- Stand upright with your back straight, feet shoulder-width apart, and arms fully extended.
- Keep your elbows close to your sides and avoid letting your body sway.
- Slowly curl the bar upward while focusing on contracting your biceps.
- Pause at the top of the movement, squeeze your biceps, then slowly lower the bar back to the starting position.
- Repeat for the desired number of reps, maintaining strict control throughout.
7. Incline Dumbbell Curl

The incline dumbbell curl is one of the most effective exercises for building upper body strength and size. This variation specifically targets the biceps, especially the long head, which helps create that fuller arm appearance. The incline biceps curl can be performed with various weights, making it suitable for both beginners and advanced athletes.
Beyond building strength, this exercise improves grip stability, enhances coordination, and tones the forearms. It also helps reduce the risk of elbow injuries, making it a valuable addition to any well-rounded arm workout routine.
How to Perform Incline Dumbbell Curl
- Set an incline bench to a 45–65 degree angle.
- Sit with your back straight, holding a dumbbell in each hand with a supinated (palms-up) grip.
- Keep your elbows close to your body and curl the dumbbells upward while maintaining tension in your biceps.
- Pause at the top of the movement, squeezing your biceps.
- Slowly lower the dumbbells back to the starting position under control.
- Repeat for the desired number of repetitions.
8. Concentration Curl

The concentration curl is a classic dumbbell biceps curl exercise that isolates the biceps for maximum muscle engagement and definition. This movement eliminates momentum, ensuring the biceps do all the work. By maintaining proper form and control, you can effectively build strength and shape in your arms.
This seated biceps curl variation allows you to focus on the contraction phase, leading to better muscle activation. It’s ideal for anyone looking to enhance arm size, tone, and symmetry. Add it toward the end of your arm workout to finish your biceps with a powerful burn.
How to Perform Concentration Curl
- Sit at the edge of a bench with your legs spread apart.
- Lean slightly forward and rest your working arm’s elbow on the inner thigh while holding a dumbbell in one hand.
- Keep your upper arm stationary and curl the dumbbell toward your shoulder, contracting your biceps at the top.
- Hold briefly at the top, then slowly lower the weight back to the starting position.
- Complete all 12–15 repetitions before switching arms.
9. Preacher Curl

The preacher curl is a classic barbell biceps curl variation that helps you isolate your biceps for maximum muscle engagement. Performed on a preacher bench, this exercise eliminates momentum and ensures your biceps do all the work by keeping your upper arms anchored on the pad. It’s one of the best ways to enhance muscle control and achieve a stronger, more defined arm shape.
This biceps curl exercise emphasizes the lower portion of the biceps, helping improve strength and muscle density while reducing strain on the shoulders and wrists.
How to Perform Preacher Curl
- Adjust the preacher bench seat so that your upper arms and chest rest comfortably on the angled pad.
- Lean forward and grasp the EZ bar with an underhand grip about shoulder-width apart, starting with your arms fully extended.
- Keep your wrists neutral and elbows slightly bent as you curl the bar upward, contracting your biceps at the top.
- Pause briefly at the peak, then slowly lower the bar back to the starting position under control.
- Maintain constant contact between your upper arms and the pad throughout the movement.
10. Hammer Curl

The hammer curl is a powerful dumbbell biceps curl exercise that not only targets the biceps but also strengthens the forearms and brachialis muscle for balanced arm development. Unlike the traditional supinated dumbbell biceps curl, your palms face inward throughout the movement, allowing for better grip strength and reduced wrist strain.
Incorporating hammer curls into your workout routine enhances arm thickness and definition, making it an essential movement for anyone looking to build bigger, stronger arms. You can combine them with regular curls or barbell curls for complete biceps activation.
How to Perform Hammer Curl
- Stand tall with your feet hip-width apart and your knees slightly bent for stability.
- Hold a dumbbell in each hand with your palms facing toward your torso, this is your starting position.
- Keep your elbows close to your body and curl the dumbbells upward while contracting your biceps.
- Raise the weights until they reach shoulder height, keeping your palms facing inward throughout the movement.
- Hold for a moment at the top, then slowly lower the dumbbells to the starting position.
- Repeat for the desired number of repetitions.
Conclusion
Building bigger, stronger biceps takes more than just repeating the same movement. Incorporating different biceps curl variations, such as the dumbbell biceps curl, barbell biceps curl, and incline biceps curl, ensures complete muscle activation and steady growth. Each exercise challenges your arms from a new angle, improving strength, endurance, and definition over time. Stay consistent, use the right form, and equip yourself with quality gear from DMoose to make every rep count.