Many people say that biceps is useless and not worth growing, but trust me they’re extremely wrong. Doing different bicep curl variations are not just for growing aesthetic-looking biceps and upper body physique, biceps are extremely important in lifting, pulling, and throwing movements. Big and strong biceps also plays a major role in many sports like rock climbing, parkour, arm wrestling, gymnastics, etc.
Huge biceps are also a great symbol of masculinity and strength for men. And they are also the main muscle that everyone notices first when we are wearing a shirt along with our chest.
Here are the five best bicep curl variations that you must add to your arm workout routine:
Circular Bicep Curls
Circular bicep curls are one of the best bicep curl variations that involve performing a circular motion with the arms during the curl. This motion involves moving the weight from a starting position at the bottom of the curl to the top of the curl in a circular path, rather than in a straight line.
- To perform a circular bicep curl, hold a dumbbell or weight in each hand and stand with your feet shoulder-width apart.
- Begin with your arms extended downwards, palms facing forward.
- As you begin to curl the weights up towards your shoulders, move your hands in a circular motion towards your chest, then out to the sides, and finally back towards your body.
The benefits of circular bicep curls include targeting different areas of the bicep muscle, engaging additional muscle fibers for a more complete workout, and improving grip strength. The circular motion also helps to improve joint mobility and flexibility in the shoulders and elbows.
Hammer curls are another one of the great bicep curl variations that target the biceps muscle in the upper arm. In this arm workout, the lifter holds weight in each hand with a neutral grip (palms facing each other) and lifts the weights towards the shoulders while keeping the elbows stationary. This movement resembles the motion of holding a hammer and that is why it’s called a hammer curl.
- Hold a pair of dumbbells in a neutral grip (palms facing each other), arms hanging by your sides.
- Lift the dumbbells with control, by flexing your elbows.
- Don’t let your upper arms travel back during the curl. Keep them at your sides or move them slightly forward.
- Reverse the movement and lower the dumbbells back to the starting position.
Hammer curls greatly help in bicep gains and development because it works the bicep muscle in a different way than other bicep exercises, such as the standard bicep curl. This arm workout can help to stimulate additional muscle growth and promote greater overall bicep development. And since hammer curls work the biceps muscle differently than other exercises, they can help to create a more balanced and symmetrical look in the upper arms.
Incline Dumbbell Curls
An incline bicep curl is an arm workout that targets the bicep muscles in your arms. It involves performing a bicep curl while lying on an inclined bench with your chest facing up.
- Adjust the incline bench to a 45-degree angle.
- Sit on the bench with your chest facing up and your feet flat on the ground.
- Hold a pair of dumbbells with an underhand grip, palms facing up.
- Curl the dumbbells up towards your shoulders, keeping your elbows close to your sides.
- Pause for a moment at the top of the movement, then slowly lower the dumbbells back down to the starting position.
By performing a bicep curl on an inclined bench, you place more emphasis on the long head of the biceps, which can result in greater muscle activation and development. The incline bench allows for a greater range of motion than traditional bicep curls, which can help you achieve a fuller contraction in your biceps. In addition to targeting the biceps, incline bicep curls also work the brachialis and brachioradialis muscles, which can help improve grip strength and overall arm development.
Pronated/Reverse Bicep Curls
Pronated curls are another great arm workout that targets both the biceps and forearms. They involve holding a weight with an overhand grip, with the palms facing down, and curling the weight towards the shoulders.
- Stand with your feet shoulder-width apart, and hold a dumbbell in each hand with your palms facing downwards.
- Keep your elbows close to your body, and slowly curl the weights towards your shoulders, while keeping your palms facing downwards.
- Hold for a second at the top of the curl, then slowly lower the weights back down to the starting position, with your palms still facing downwards.
- Repeat for your desired number of repetitions.
It’s important to note that when performing pronated bicep curls, you may not be able to lift as much weight as you can with a standard bicep curl, since this variation places more emphasis on the brachialis muscle in the forearm.
Pronated curls specifically target the biceps and forearms, helping to increase muscle gains and strength in these areas. Many sports require a strong grip and bicep strength, so incorporating pronated curls into your arm workout routine can help to improve your overall sports performance.
Seated Concentration Curls
Seated concentration curls are one of the best bicep curl variations to target the bicep muscles of the arm.
- To perform seated concentration curls, you sit on a bench or chair, holding a dumbbell in one hand, and rest your elbow on the inside of your thigh.
- Then curl the weight up towards your shoulder, keeping your elbow stationary against your thigh and contracting your biceps. The exercise is typically done for multiple repetitions before switching to the other arm.
Seated concentration curls are an effective exercise for building strength and definition in the biceps muscle, as well as improving grip strength, making them a valuable addition to any upper body or arm workout routine.
See Also: Types of Bicep Curls: 7 Best Variations