If you want big arms, do a bicep curl. If you’d like larger arms, perform different variations on the. small tweaks, such as changing the position of the wrist or resistance source–will allow you to focus your arms at new angles and focus on the different muscle groups in those arms. In time, this will lead to increased strength and larger.

There are 13 ways to perform the Bicep, Curl. Integrate these bicep exercises into your arm exercises. Don’t be shocked by a different kind of soreness the next day.

What Is Bicep Curl?

It is the Bicep Curl is an essential exercise for strength training that you could use dumbbells, barbell resistance bands, or a cable machine to increase strength in your upper arms. In particular, it works the muscles that are located in the upper part of the arm.

Anatomy Of The Biceps

For many, building bigger biceps is a major fitness objective. Anyone can grab dumbbells and curls, and understanding the anatomy and structure of the biceps are vital before starting beginning any training.

The biceps brachii, or biceps, is the scientific term used to describe the muscle that is most noticeable that are located on the upper arm. The bicep muscle consists of two “heads” a long head and a short one.

The two heads function as a unit in the pulling and lifting movements.

The brachialis muscle is another located in the upper arm. It is situated beneath the Biceps Brachii. While the biceps brachii commands all attention but the brachialis generates more strength than the biceps when the elbow is bent.

Benefits Of Bicep Curl Variations

Although many people over-train their biceps, however, there are legitimate advantages to building stronger biceps. Training with a variety of variations on bicep curls is crucial because of several reasons.

#1 Enhanced Strength Performance

Building your biceps muscle isn’t just for show it can improve your performance when you perform other workouts at the gym like your barbell rows and lat pulldowns. Lat Pulldown.

These exercises depend on the biceps being the secondary mover. When it comes to the last repetition, the biceps could aid in setting your own personal record.

#2 Advanced Athletic Performance

Bicep exercise can also give an enormous boost to your athletic ability. All sports that require throwing or swinging, rowing, and similar movements rely on strong biceps. This is why doing bicep curls will help you throw more distance and longer.

Simply put, focusing on your biceps could give you an advantage over the competition.

#3 Improved Aesthetics

We all want to have a better-looking arm. Based on your needs you can apply the variations in bicep curls listed below to get larger, toned, or more clearly defined biceps.

The exercises are easy to master and can help improve the look of your arms quickly!

Powerful Bicep Curl Variations

#1 Dumbbell Zottman Curl

The Zottman curl is a combination of two exercises all in one. It strengthens your forearms as well as your biceps at the same time.

Setup

  • Take a pair of dumbbells, with your palms facing toward the front.
  • Consider a standing position with your feet about the same width.

Instructions

  1. Maintaining your spine straight. tighten your biceps and curl the dumbbells up.
  2. Press your biceps with your hands at the top, then bend your hands in such a way that your palms are facing downwards.
  3. Lower the dumbbells slowly back to the starting point and then turn your hands to ensure that your palms face in the direction of forward.
  4. Repeat this motion until the desired number of repetitions.

#2 Supinated Barbell Curl

The barbell is a fantastic option to increase the weight you might be not able to lift using variations of bicep curls using kettlebells or dumbbells.

Setup

  • For the first step, stand in a comfortable posture facing your barbell that is weighted.
  • Take the barbell in your hands using a double underhand (supinategrip, using fingers that are slightly more than your shoulder distance.

Instructions

  1. Work your biceps until you raise the barbell.
  2. Press your biceps with a lot of force at the top of the rep, and then slowly return to your starting position.
  3. Repeat this movement for the number of reps you want to do.

#3 Standing Concentrated Bicep Curl

Also known as a concentrated curl The bicep curl that is concentrated is complete isolation of the bicep muscle that maximizes the hypertrophy of the bicep.

This exercise can be done using the kettlebell (see below) or dumbbell.

Setup

  • Take a standing posture that has your feet longer than your shoulder length apart.
  • Take the kettlebell in your right hand, with your palm facing away from you.
  • Transfer your weight to your left side and put your elbow inner thigh over your knee for support.

Instructions

  1. Engage your bicep in a way to curl the kettlebell upwards.
  2. Press your bicep to the ground towards the highest point of the rep. then return to the starting position.
  3. Repeat until you have completed an amount you want to do repetitions, and ensure that you switch arms!

#4 Resistance Band Reverse Curl

Reverse curls are among the top variations of the bicep that stimulates your forearms in the curling motion.

Setup

  • Stand on a resistance band, keeping your feet nearby.
  • Hold the handles using an overhand grip and pull your elbows under your sides.

Instructions

  1. Make your biceps curl upwards.
  2. Press your biceps with all of your might to the top, and then slowly return to your starting position.
  3. Repeat until you have reached the desired number of repetitions.

#5 Seated Wide Curl

The wide curl on the dumbbell when seated is designed to target the inner portion of your biceps muscle. it will work your deltoids, too.

Setup

  • Take a seated upright place on an incline bench.
  • Take a pair of dumbbells using an underhand grip and extend your arms to the sides.

Instructions

  1. Maintaining your elbows stationary and contract your biceps so that you lift the dumbbells up.
  2. Press your biceps with a lot of force at the end of the rep. return to your starting position.
  3. Repeat until you have reached the desired number of repetitions.

#6 Banded Curl

The resistance band that is positioned inwards of the bicep curl is an easy and practical curl variant that isolates the biceps.

Setup

  • Take a stand on a band of resistance with your feet about two inches apart.
  • Hold the handles in your palms facing one another.
  • raise your arms towards the side and secure the position of your elbows towards the side.

Instructions

  1. While you keep your elbows still and your elbows stationary, pull the handles of your resistance band inward.
  2. Press your biceps tightly to the top.
  3. Repeat until you have reached the desired number of repetitions.

#7 1-Arm Push Curl

No equipment? Problem solved! This variation of bicep curls uses only your body weight to provide resistance and is exactly as efficient as weighted exercises.

Setup

  • Take a standing posture with your feet approximately shoulders apart.
  • Maintain your right arm to your side, with your palm in front.

Instructions

  1. Utilizing your left arm, push down with your right forearm to create resistance.
  2. Engage your right bicep, causing it to curl your hand upwards.
  3. Repeat this exercise for the desired number of repetitions. ensure that you change arms.

#8 Cross Arm Landmine Curl

Cross-arm landmine bicep curl variations stimulate your brachialis muscles more than the traditional Bicep curls.

Setup

  • Lock the barbell into an attachment for a landmine or corner, but you could also secure the barbell’s end on one barbell by placing it to the left of yours.
  • Take a stand parallel to the barbell, keeping the feet in a relaxed posture.
  • Grab the barbell using your left hand, with your palm should be facing upwards.

Instructions

  1. Make sure you contract your left bicep and lift the barbell up and all over the body.
  2. Press your bicep to the ground towards the top of the rep, and then slowly return to your starting position.
  3. Repeat this movement for the desired number of reps. ensure that you change arms.

#9 Barbell Drag Curl

This variation in bicep curls reduces the tension on your deltoids. This increases the force that is put on your biceps.

Setup

  • For the first step, sit in a comfortable posture facing your barbell that is weighted.
  • Take the barbell in your hands using an underhand double (supinategrip using fingers that are slightly larger than your shoulder distance.

Instructions

  1. Make sure to bring your shoulders and elbows back a bit as you curl the barbell up. It should feel as if you feel like you are “dragging” your barbell upward your body.
  2. Press your biceps with all of your might to the top. Slowly return to the starting point.
  3. Repeat the exercise until you reach the desired number of repetitions.

#10 Alternating Tension Curls

The alternating tension curls with dumbbells are best done using the lightest weight. This will help avoid injury and increase the number of reps you can complete to exhaust your Biceps.

Setup

  • Stand up with your feet close to each other with your spine straight.
  • Make sure to grab both dumbbells, by putting your palms in the direction of your face and stretching your arms straight out the direction of your body.

Instructions

  1. You can curl your left hand upwards while maintaining your left arm straight.
  2. Then, bend your left arm upwards while you stretch your right arm until you return to its original position.
  3. Continue to alternate arms and repeat the motion.

#11 Medicine Ball Biceps Curl

This variation of bicep curl utilizes the medicine ball specifically to concentrate on the outside of the muscles of your bicep.

Setup

  • Take a stand with your feet close to each other and your spine straight.
  • Take a medicine ball using your hands nearby.

Instructions

  1. Engage your biceps in a way to lift the medicine ball up.
  2. Squeeze your biceps really hard at the top, then slowly return to your starting position.
  3. Repeat this movement for the number of reps you want to do.

#12 Alternating Outer Leg Curl

The alternating leg curl is a variation of bicep curls that is body-weight and still accomplishes the task. When we train biceps using body weight using our body against us as a resistance.

The most important thing is to increase your mind-muscle connection each time you perform a rep to make up for the absence of the weighted force.

Setup

  • Lay on your back and keep your legs bent and in an elevated position.
  • Then, lift your shoulders up off the ground and grasp the rear of your legs by putting your palms in front of your body.

Instructions

  1. While your arms are pointed towards the outside, use your right bicep and draw your right leg toward you.
  2. Squeeze your bicep with force and then return to the starting position.
  3. Repeat the motion on the other side and continue to alternate. Be aware that you must resist the pulling motion using your legs to increase resistance.

#13 Dual Grip Seated Cable Curl

You can also work on your biceps with the pulley system as well as individual handles.

Setup

  • Sit on the bench, keeping your back straight. Then, place your feet securely on feet plates.
  • Hold the handles, palms open, and stretch your arms straight out your direction of yours.

Instructions

  1. Engage your biceps in a way to pull the handles toward your head.
  2. Press your biceps with all of your might at the top, then slowly return to the starting point.
  3. Repeat this movement for the desired number of repetitions.

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