Summary

The bicep curl variations work different areas of the muscle for effective and steady growth. These variations help you grow muscle mass, improve strength, and gain upper body definition.

Hammer Curl – Targets the brachioradialis and brachialis, building thicker arms. Use dumbbells with a neutral grip and lift towards shoulders.
Barbell Bicep Curl – Ideal for muscle mass and strength. Load a barbell, grip with palms outward, and curl to shoulders. Allows for heavier lifting.
Preacher Curls – Isolates biceps for focused growth. Use an EZ bar or dumbbells on a preacher bench for strict form and muscle engagement.
Concentration Curls – Helps fix muscle imbalances by isolating each bicep. Sit on a bench, rest your arm on the thigh, and curl with strict control.
Cable Curls – Keeps constant tension on the biceps for maximum hypertrophy. Use a cable machine for smooth, controlled curls without wrist strain.

Want to grow your biceps fast? Incorporating different types of bicep curls into your routine is key to developing stronger, more defined arms. Since there are multiple variations of bicep curls, you can get an intense and effective bicep workout done with just curling movements.

The best part is, each curl targets a different sub-muscle within your biceps, helping you grow your arms with a simple yet effective arm workout routine.

Understanding the Biceps

Before diving into the bicep workout and curl variations, it’s important to understand the muscle itself. The bicep brachii (long and short head) and the brachioradialis (forearm) are your primary muscles that are active during these exercises.

By using the right form and movements, keep this muscle consistently under tension and develop impressive biceps. By adding a variety of bicep workout movements, such as barbell curls, EZ curl bar exercises, cable bicep curls, and bicep workouts with dumbbells, you’ll be able to fully grow these muscles.

5 Types Of Bicep Curls And How To Do Them

To get those big, bulging, well-defined biceps, you need to incorporate a variety of bicep exercises.

Here are 5 effective bicep curl variations that ensure you're on your way to getting the sculpted and defined biceps:

1. Hammer Curl

Hammer curls target the brachioradialis and brachialis muscles.

Step-by-step:

Stand neutral with dumbbells in hand.
Hold dumbbells with a neutral grip.
Lift arms towards shoulders, keeping elbows by your side.
Hold for a few seconds, then lower slowly.
Repeat 2-3 sets of 10-12 reps.

Benefit: One of the best bicep workouts with dumbbells, hammer curls work your biceps and forearms, creating fuller and thicker arms. You can also switch this up with incline dumbbell curls!

2. Barbell Bicep Curl

Barbell curls are effective for building muscle mass.

Step-by-step:

Load a barbell with a comfortable weight.
Stand hip-width apart, shoulder blades back.
Grab barbell with palms facing outward.
Lift bar to shoulders, pause, then lower slowly.
Repeat 2-3 sets of 10-12 reps.

Benefit: Since it's easier to load it, barbells allow you to lift heavier, making the barbell curl perfect for gaining muscle mass and strength. If all the barbells are taken, go for plate curls instead.

3. Preacher Curls

Preacher curls isolate the biceps for focused growth.

Step-by-step:

A step by step guide to do preacher curls

Use an EZ bar with weights.
Sit at preacher curl station and hold bar shoulder-width apart.
Curl bar to forearms, squeezing biceps.
Hold, then lower slowly.
Repeat 3 sets of 10-12 reps.

Benefit: With preacher curls, your arms have a stable surface to support them. This keeps other muscles from getting active during the workout, which means your biceps get isolated training. If you're looking for bicep workouts with dumbbells, preacher curls is a great exercise to go for!

4. Concentration Curls

Concentration curls target each bicep separately for balanced growth.

Step-by-step:

Sit on bench edge with dumbbell.
Place arm on inside of thigh, other hand for support.
Extend arm fully, curl up to forearm.
Squeeze biceps, hold, then lower slowly.
Repeat 3 sets of 10-12 reps.

Benefit: Similar to twist curls, this exercise is perfect for fixing any muscle imbalances and targeting your biceps from a different angle.

You can also try reverse curls with both dumbbells and barbell.

5. Cable Curls

Cable curls work multiple muscle groups with less wrist strain.

Step-by-step:

Attach barbell to lowest pulley position.
Stand straight, feet shoulder-width apart.
Lift bar to shoulders, squeeze biceps.
Lower bar slowly.
Repeat 3 sets of 10-12 reps.

Benefit: Bicep curls with cable is one of the best biceps exercises. This is because it your muscle under constant tension. This means your biceps are engaged from the get-go, leading to muscle growth and hypertrophy. This variation is also easy on the wrist, keeping the load only on the biceps. Cable crossovers can also be a good alternative, if perform correctly.

Benefits Of Bicep Curls

Bicep curls, done 2-3 times a week, are great for gaining muscle mass.

According to a study published in Scandinavian Journal of Medicine and Science in Sports, bicep curls are great for everyone because:

They significantly increase muscle strength with just 60 seconds of daily workout in 4 weeks.
With just 3-second bicep curls every day, there were significant improvements in participants’ strength and muscle definition.
Since there’s a variety of bicep curls, each has its benefit with the eccentric curls being the best one.
With regular bicep curls, you can prevent the loss of muscle mass, which happens with aging.
They also contribute to increasing overall upper body strength and fitness.
Stronger biceps also improve your posture by balancing your back and chest muscles, giving you a firmer and more upright posture.
As you build stronger biceps minimize the risk of shoulder and elbow injuries, giving you a well-developed upper body.
They also work your shoulder and elbow stabilizers, which makes bicep curls effective in improving your joint mobility.

Mistakes To Avoid During Bicep Curls

Here are common mistakes to avoid:

Slinging your arms: Keep back straight and elbows locked to side. Your biceps should be doing the lift without the support from momentum.
Arching your back: Engage core and keep back straight to prevent injury. This also ensures that your biceps are resistance training instead of your entire body being engaged.
Heavy weights: Avoid overly heavy weights to prevent injury. Gradually introduce heavier weights.

Key Takeaway

Growing biceps requires hard work, discipline, and the right bicep curl exercises. The five types of bicep curls mentioned above will help you achieve your upper body goals. Pair these exercises with the right triceps and shoulder exercises for stronger arms.

FAQs

How do you properly do a bicep curl?

Stand upright with a neutral posture, grip the weight with palms facing up, and keep the elbows close to your body. Using a slow motion, curl the weight towards the shoulders, squeeze the biceps, and control lowering it to maximize muscle engagement.

What are bicep curls good for?

Bicep curls assist in building muscle mass, increasing arm strength, and enhancing joint stability. They also improve overall body strength, posture, and lower the risk of elbow and shoulder injuries when done correctly.

What is the biceps muscle?

The biceps brachii is a two-headed muscle on the front of your upper arm. Its main function is to flex the elbow (lifting movements) and rotate the forearm, playing a key role in pulling and lifting motions in workouts and daily activities.

Are hammer curls and bicep curls the same?

No, both target the biceps but in different ways. Hammer curls use a neutral grip (palms facing each other), engaging the brachialis and brachioradialis more, which helps develop thicker arms. Regular bicep curls primarily focus on the biceps brachii, contributing to overall muscle growth.

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