Best Bicep Curls

If you're looking to build bigger and stronger biceps, you've probably already realized that bicep curls are a must-do exercise. However, with so many variations of this classic exercise, it can be tough to know which one is the most effective.

In this article, we'll explore the best bicep curl variations that can help you build impressive biceps and take your arm gains to the next level.

These curls listed in this article are sure to challenge your muscles and help you achieve your fitness goals. So, let's dive in and discover the best bicep curls for a more muscular and defined upper body!

Table of Content

Introduction

Table of Content

Top 10 Best Bicep Curls

• Standing Dumbbell Curl

• Barbell or EZ-Bar Curl

• Hammer Curl

• Incline Curl

• Concentration Curl

• Preacher Curl

• Drag Curl

• Zottman Curl

• Cable Curl

• Reverse Curl Straight Bar

Conclusion

Top 10 Best Bicep Curls

1. Standing Dumbbell Curl

The standing dumbbell curl is a fundamental bicep exercise that targets the biceps brachii as the primary muscle group. This exercise is important for the topic as it allows for unilateral arm movement, promoting balanced development in each arm.

Standing dumbbell curls also engage the stabilizing muscles, promoting overall arm strength and muscle coordination.

How to do the Standing Dumbbell Curls

• Stand with your feet hip-width apart, holding a dumbbell in each hand.

• Curl the weights up to your shoulders, keeping your elbows close to your sides.

• Lower the weights back down to the starting position with control.
  

2. Barbell or EZ-Bar Curl

Barbell or EZ-bar curls primarily target the biceps brachii and forearm muscles. This exercise is crucial for the topic as it allows for heavy lifting, promoting overall bicep mass and strength development.

The straight bar and EZ-bar variations offer different grip positions, allowing for varied muscle stimulation.

How to do the Barbell or EZ-Bar Curl

• Stand with your feet hip-width apart, holding a barbell or EZ-bar with an underhand grip.

• Keeping your core engaged, curl the bar up towards your shoulders, using your biceps to do the work.

• Pause at the top of the movement, then slowly lower the bar back down.

3. Hammer Curl

Hammer curls target the brachialis, brachioradialis, and biceps brachii muscles. This exercise is important for the topic as it contributes to overall arm size and strength, emphasizing the development of the brachialis muscle for a well-rounded bicep appearance.

Hammer curls also aid in forearm development and grip strength.

How to do the Hammer Curl

• Start with a pair of dumbbells at your sides, palms facing each other.

• Curl the dumbbells up towards your shoulders, keeping your elbows close to your sides.

• Pause at the top of the movement, then slowly lower the weights back down.

4. Incline Curl

Incline curls primarily target the long head of the biceps brachii. This exercise is included in the list as it effectively stretches the long head of the biceps, contributing to overall bicep development. Performing incline curls helps in achieving full and balanced bicep development.

How to do the Incline Curls

• Set the bench to a 45-degree angle and lie back on it with a pair of dumbbells in your hands.

• Curl the dumbbells up towards your shoulders, keeping your elbows close to your sides.

• Pause at the top of the movement, then lower the weights back down slowly.

5. Concentration Curl

Concentration curls isolate the biceps brachii, emphasizing the peak contraction of the muscle. This exercise is crucial for the topic as it allows for maximum bicep isolation, promoting hypertrophy and strength gains. Concentration curls are beneficial for sculpting and defining the biceps.

How to do the Concentration Curls

• Sit on a bench or chair with your knees slightly bent and your feet flat on the floor.

• Hold a dumbbell in one hand and rest your elbow on the inside of your thigh.

• Curl the dumbbell up towards your shoulder, keeping your upper arm still.

• Pause at the top of the movement, then lower the weight slowly back down.

6. Preacher Curl

Preacher curls primarily target the biceps brachii and are essential for building bicep mass. By providing strict isolation and support for the arms, preacher curls enable maximum bicep engagement, promoting muscle growth and strength development in the bicep region.

How to do the Preacher Curl

• Adjust a preacher bench so that the pad is at about chest height.

• Sit on the bench and grasp a barbell or EZ-curl bar with an underhand grip.

• Curl the weight up towards your shoulders, keeping your upper arms stationary.

• Pause at the top of the movement, then slowly lower the weight back down.

7. Drag Curl

Drag curls target the biceps brachii and emphasize the peak contraction of the muscle. This exercise is important for the topic as it helps in developing the upper portion of the biceps, contributing to a well-rounded and defined bicep appearance. Incorporating drag curls into a workout routine can enhance overall bicep development.

How to do the Drag Curl

• Stand with your feet hip-width apart, holding a barbell with an underhand grip.

• Curl the barbell up towards your chest, keeping your elbows close to your sides.

• As you reach the top of the movement, pull your elbows back behind you.

• Slowly lower the weight back down to the starting position.

8. Zottman Curl

Zottman curls engage the biceps, forearms, and brachioradialis muscles. This exercise is important for the topic as it offers a unique combination of movements, emphasizing both the concentric and eccentric phases of the curl. Zottman curls contribute to comprehensive arm development and strength.

How to do the Zottman Curl

• Grab a pair of dumbbells and stand with your feet hip-width apart.

• With your palms facing your body, curl the dumbbells up towards your shoulders.

• At the top of the movement, rotate your wrists so your palms are facing away from you.

• Lower the dumbbells back down to the starting position.

• Repeat for the desired number of reps.
  

9. Cable Curl

Cable curls target the biceps brachii and offer constant tension throughout the movement. This exercise is crucial for the topic as it provides resistance through a full range of motion, promoting muscle pump and metabolic stress in the biceps. Cable curls are effective for maximizing muscle engagement and growth.

How to do the Cable Curl Exercise

• Stand facing the cable machine with your feet hip-width apart.

• Grab the cable handle with an underhand grip and stand with your arms straight down at your sides.

• Curl the cable up towards your chest, keeping your elbows close to your sides.

• Pause at the top, then slowly lower the cable back down to the starting position.

• Try to keep your body still throughout the movement, and avoid swinging the cable.

10. Reverse Curl Straight Bar

Reverse curls with a straight bar primarily target the brachioradialis and biceps brachii muscles. This exercise is important for the topic as it emphasizes the brachioradialis, contributing to overall forearm and bicep development. Incorporating reverse curls with a straight bar helps in achieving balanced arm strength and size.

How to do the Reverse Curl

• Grab a barbell with an overhand grip (palms facing down), and hold it in front of your thighs.

• Keeping your elbows close to your sides, curl the barbell up towards your shoulders.

• Pause at the top, then slowly lower the bar back down.

• Focus on using your biceps and brachialis muscles to lift the weight and avoid swinging your body or using momentum.