5 Types Of Bicep Curls

Want to grow your guns fast? Incorporate 5 different types of bicep curls into your fitness routine. There are many bicep curl variations to grow your biceps.

Developing killer biceps requires targeted exercises and a proper diet. A natural pre-workout can help you get enough energy for intense workouts. Check out these natural pre-workout alternatives before hitting the gym.

Let's talk about bicep muscles and how to grow them with effective bicep curls. The bicep brachii (long and short head) and the brachioradialis (forearm) get the most work. With the right form and movement, you can develop impressive biceps.

Benefits Of Bicep Curls

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

• Strength: Bicep curls boost upper body strength, making other exercises easier. 
• Versatile: Use barbells, resistance bands, dumbbells, cables, or pulley machines.
• Simple: Easy to perform with the right form and equipment.
• Isolation: Isolates bicep muscles for targeted growth.

5 Types Of Bicep Curls

Here are five effective bicep curl exercises for big, bulky arms.

1. Hammer Curl

Hammer curls target the brachioradialis and brachialis muscles.

• 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.

2. Barbell Bicep Curl

Barbell curls are effective for building muscle mass.

• 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.

3. Preacher Curls

Preacher curls isolate the biceps for focused growth.

• 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.

4. Concentration Curls

Concentration curls target each bicep separately for balanced growth.

• 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.

5. Cable Curls

Cable curls work multiple muscle groups with less wrist strain.

• 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.

Mistakes To Avoid During Bicep Curls

Here are common mistakes to avoid:

• Slinging your arms: Keep back straight and elbows locked to side.
• Arching your back: Engage core and keep back straight to prevent injury.
• 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 upper body workouts for a well-rounded physique.