12 Biceps Curl Variations to Keep Your Arms Engaged

When it comes to arm workouts, the biceps curls exercise stands out as a foundational movement suitable for individuals at all fitness levels. Whether your goal is muscle growth or strength building, incorporating isolated biceps curls into your routine can help you achieve bigger, stronger arms. Training for strength often involves focusing on tempo and time under tension, while muscle growth typically requires lifting heavier weights and following specific training splits. Understanding the muscles involved and exploring different bicep curl variations can maximize your results and keep your workouts engaging.

The primary muscle targeted during biceps curls is the biceps brachii, which is responsible for flexing the elbow and rotating the lower arm. However, several other muscles play vital roles in this exercise, including the anterior deltoid, brachialis, brachioradialis, and the flexors and extensors of the forearm. These muscles work together to stabilize the shoulder joint, wrist, and elbow during the movement. Additionally, the triceps act as antagonist muscles, helping to decelerate elbow extension during the eccentric phase of the curl. By making small adjustments to grip, hand position, elbow angle, and range of motion, you can engage different synergist muscles and add variety to your arm workouts.

Dumbbell Biceps Curl

The dumbbell biceps curl is considered the standard and most accessible biceps curls exercise. Whether performed seated or standing, it begins with the arms fully extended at the sides in the starting position and a supinated (underhand) grip on the dumbbells. From here, slowly curl the weight up towards the shoulder by flexing only at the elbow, keeping the wrists straight and elbows close to your body. Once maximum elbow flexion is reached, extend the elbow and lower the weight back to the starting position with control.

You can alternate curling one arm at a time or perform the movement simultaneously with both arms. A variation called the crossbody curl involves starting the dumbbell on one side of the body and curling it towards the opposite shoulder, which also engages the pectoral muscles for added upper arm activation.

Kettlebell Curl

The kettlebell curl is a useful alternative to dumbbell curls, especially because kettlebells have thicker handles that can be easier to grip. Holding two kettlebells with a supinated grip, curl the weights towards the shoulders until maximum elbow flexion is achieved. Then, extend the arms and slowly lower the weights back to the starting position.

One advantage of kettlebells is that the weight hangs below the handle, creating tension throughout a greater range of motion compared to dumbbells. This is particularly noticeable at full elbow flexion, where the kettlebell rests on the back of the hand and wrist, continuing to stimulate the biceps brachii and surrounding muscles.

Hammer Curl

Hammer curls are a popular bicep curl variation that targets the brachialis and brachioradialis muscles in the upper arm and forearm. To perform this exercise, hold the dumbbells with your palms facing towards the midline of your body (neutral grip) and thumbs pointing upward. Slowly curl the weights up towards the shoulders by flexing at the elbows, then lower them back down with control.

This neutral palm position reduces stress on the wrist and shoulder joints while emphasizing different upper arm muscles compared to the regular biceps curls, making it an excellent addition to any arm workouts.

Barbell Curl

The barbell curl uses a barbell instead of dumbbells and requires an underhand grip with your hands placed shoulder width apart. Starting with your arms fully extended and wrists straight, slowly curl the barbell upward towards your shoulders, keeping your elbows close to your sides. Once you reach maximum elbow flexion, extend your arms and lower the barbell back to the starting position.

Because your hands are fixed on the barbell, this exercise demands greater flexibility and range of motion in the wrists and elbows. The barbell curl is effective for building big biceps and can be incorporated into your best bicep workouts for overall muscle growth.

Reverse Curl

The reverse curl modifies hand positioning to an overhand (pronated) grip, targeting not only the biceps but also the brachioradialis in the forearm. Whether you use dumbbells, kettlebells, or a barbell, hold the weight with palms facing downward. Slowly curl the weight up by flexing the elbows, maintaining wrists straight and elbows close to your body. Then, lower the weight slowly back to the starting position.

This variation strengthens the forearm muscles and adds balance to your arm workouts by engaging muscles often neglected in traditional biceps curls.

Cable Curl

Cable curls utilize a cable machine to provide consistent tension throughout the movement, making them an excellent option for muscle growth and arm workouts. Depending on the attachment, you can use an underhand grip, overhand grip, or hammer grip with handles, straight bars, or EZ bar cable attachments.

Adjusting the cable's position changes the muscles targeted. A high cable position holds the upper arm parallel to the floor with external shoulder rotation, engaging the anterior deltoids and upper pectorals alongside the biceps brachii during elbow flexion. Conversely, a low cable grip requires retracting the shoulder blades and opening the chest, emphasizing the biceps and upper back muscles.

Incline Dumbbell Curl

Incline dumbbell curls are performed lying on an incline bench set at a 45 to 60-degree angle. Begin with your arms hanging down fully extended, holding dumbbells with a supinated or hammer grip. Brace your abdominals and slowly curl the weights towards your shoulders by flexing at the elbows, then extend your arms to lower the weights back down.

This variation isolates the biceps brachii more effectively due to the arm angle, making it a challenging exercise that should be done with lighter weights initially to ensure proper form and avoid injury.

Zottman Curl

The Zottman curl combines a traditional biceps curl with wrist rotation to engage both the biceps and forearm muscles. Start with dumbbells held in a supinated grip (palms facing upward). As you slowly curl the weight towards your shoulders, rotate your palms to face downward at the top of the movement. Then, slowly lower the weights with palms facing down, rotating your wrists back to the supinated position at the bottom.

Because this exercise involves wrist rotation and forearm muscles, it is recommended to use lighter weights to protect the lower arm muscles and wrists.

Preacher Curl

The preacher curl isolates the biceps by supporting the upper arms on a preacher curl bench. This exercise can be performed unilaterally or bilaterally using dumbbells, kettlebells, cables, or a barbell. Sit or stand with your upper arms resting firmly on the bench, elbows and shoulders externally rotated to align the elbows directly in front of the shoulders.

Engage your upper back to retract the shoulder blades and stabilize the shoulder joint. Slowly flex at the elbows to curl the weight towards your shoulders. Once maximum elbow flexion is reached, extend the arms and lower the weight back to the starting position while keeping the upper arms on the bench.

Biceps Curl Machine

Biceps curl machines offer a controlled range of motion that isolates the biceps muscles effectively. These machines vary from preacher-style setups to seated configurations where the arms start down at the sides. By limiting the involvement of other muscles, curl machines help maintain proper form and focus the effort on the biceps brachii, making them a useful tool for beginners or those recovering from injury.

Concentration Curl

Concentration curls are performed seated, with the elbow of the working arm resting on the inner thigh of the same side. This position helps concentrate the contraction in the biceps brachii and brachialis muscles. To perform, sit with your feet hip width apart and hinge forward slightly at the hips, keeping your back flat and abdominals braced.

Hold a dumbbell with either a standard or hammer grip. Slowly flex the elbow to bring the weight toward your shoulder, then extend the arm and lower the weight back to the starting position. This focused movement is excellent for building muscle tissue and defining the "gun show" look of the upper arm.

21s

The 21s technique is a popular method to maximize muscle fatigue and growth by using partial ranges of motion. It involves performing 21 total reps divided into three segments of seven reps each. Start with your arms fully extended and an underhand grip. For the first seven reps, curl the weight from the fully extended position to the halfway point (elbow at 90 degrees), then lower back.

For the next seven reps, curl from the halfway point to full elbow flexion (shoulder height), then return to the halfway point. Finally, perform seven full-range reps from full arm extension to full elbow flexion. This technique can be done with dumbbells, kettlebells, cables, bands, or a barbell to keep your bicep workouts varied and effective.

These 12 biceps curl variations provide a comprehensive way to keep your arms engaged and continuously challenge your muscles. Whether you train in a large gym or prefer a home gym setup, incorporating different exercises like dumbbell curls, preacher curls, hammer curls, and cable curls can help you build bigger biceps and stronger upper arms. Remember to use appropriate weight and maintain proper form to avoid injury and maximize muscle growth. If you're passionate about fitness and want to deepen your knowledge, consider pursuing a personal trainer certification to guide others on their fitness journey. Start your path with the ISSA Personal Trainer Certification and become a leader in the fitness industry today!