Are you looking to build bigger, stronger biceps? Curling exercises are key for targeting and isolating your biceps muscles. Whether you’re a beginner weightlifter or a seasoned gym-goer, mixing up your bicep workout with different curl variations will help shock those muscles into new growth.
In this post, we’ll go over some of the best bicep curl exercises and how to perform them correctly for maximum results.
The Benefits of Bicep Curls
Before we get into the specific exercises, let’s look at some of the benefits that bicep curls provide:
- Grow bigger biceps – Curls are the go-to move for building mass and volume in your upper arms. Progressively overloading the biceps with heavier weights will lead to hypertrophy (muscle growth).
- Improve strength – In addition to size gains, curling builds strength in your biceps, forearms, and grip. This allows you to lift heavier in other compound lifts like rows, pull-ups and more.
- Enhance aesthetics – Defined, sculpted biceps are a major part of an impressive physique. Hitting your arms from all angles with curls will help carve out that coveted peak.
- Prevent injury – Strong, balanced biceps take pressure off your elbow joints and tendons when performing presses and other lifts.
Bicep Curl Exercise Variations
Now let’s get into some of the best curl moves and proper form:
Barbell Bicep Curl
- Grasp a barbell shoulder-width apart using an underhand grip. Keep your elbows close to your sides.
- Keeping your upper arms stationery, curl the bar as far as possible until your biceps are fully contracted.
- Slowly lower back to the starting position.
Incline Dumbbell Curl
- Lie back on an incline bench holding a dumbbell in each hand with underhand grip.
- Keeping upper arms still, curl the weights up to your shoulders.
- Slowly lower back down to full extension. Be sure not to swing the weights.
Hammer Curls
- Hold two dumbbells at your sides with neutral grips, palms facing each other.
- Without moving upper arms, curl the dumbbells up until forearms are vertical.
- Slowly lower back to starting position.
Chin-Up Curl
- Grasp a chin-up bar with underhand grip wider than shoulder-width.
- Pull yourself up until your chin is over the bar. Focus on keeping biceps engaged.
- Slowly lower back to a dead hang.
Try mixing up these moves and others into your biceps workout. Perform 3-4 sets of 8-12 reps with challenging weight. And be sure to train your biceps 2-3 times per week for best results.
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Disclaimer:
The information provided in this discussion is for general informational and educational purposes only. It is not intended as medical or professional advice. Only a qualified health professional can determine what practices are suitable for your individual needs and abilities.