Bicep Curl Variation #1 - Dumbbell Concentration Curl
Struggling to build those mountainous bicep peaks? Time to start hitting the dumbbell concentration curl.
I recommend hitting your heavy barbell and dumbbell curls first before burning out your biceps with the dumbbell concentration curl as the last exercise in your arm workout.
Movement: Isolation
Targets: Biceps
Required: Dumbbell & Bench
Optional: N/A
Dumbbell Concentration Curl Form
Sit down on a bench with a dumbbell seated on the floor between your legs.
Pick up the dumbbell with your left hand, rest the back of your upper arm and elbow on the inner thigh of your left leg - have your palm facing upward towards you.
While only moving your forearm proceed to curl the dumbbell upward until you feel a full contraction.
Slowly lower the dumbbell back down until your arm is completely extended.
Repeat for the desired number of repetitions before changing arms.
Bicep Curl Variation #2 - Bicep Rope Curl
When it comes to building big biceps no gym-goer needs an introduction to the bicep curl.
When performed with correct form the bicep curl is hard to beat for adding mass and strength to the biceps.
Movement: Isolation
Targets: Biceps
Required: Cable Machine & Rope Attachment
Optional: Arm Blaster
Bicep Rope Curl Form
Stand up straight with a rope attachment on your cable machine, rotate your palms until they're facing forward and tuck your elbows into your sides.
Curl the rope by contracting your biceps and moving your forearm, your upper arm should not move at all.
Curl until the rope is at shoulder height.
Squeeze and hold this contraction for one second.
Slowly lower the rope back down until your arm is extended in front of you.
Repeat for the desired number of repetitions.
Bicep Curl Variation #3 - Bicep Cable Hammer Curl
When it comes to building big biceps no gym-goer needs an introduction to the bicep curl.
Most guys alternate between the three version they’re most familiar with – the regular dumbbell curl, the barbell curl and the over the knee concentration curl.
There’s no doubt that provided you’re hitting your biceps with progressive overload by increasing the weight, reps or time under tension for each set they’ll grow.
BUT…
If you want to build monumental biceps, if you want to avoid the plateaus that often come as a result of sticking to one or two versions of the regular bicep curl you need to work on the hammer curl.
The hammer curl is a very similar movement to the regular bicep curl, however the weight is continually held in a neutral grip, without the typical twist performed when curling a dumbbell up.
Movement: Isolation
Targets: Biceps
Required: Cable Machine
Optional: Arm Blaster
Optional: N/A
Bicep Cable Hammer Curl Form
Stand up straight with a cable rope attachment, rotate your palms until they're facing inward (towards your torso) and tuck your elbows into your sides.
Curl the rope up one at a time by contracting your biceps and moving your forearm, your upper arm should not move at all.
Curl until the rope is at shoulder height.
Squeeze and hold this contraction for one second.
Slowly lower the rope back down until your arm is extended in front of you.
Repeat for the desired number of repetitions.
Bicep Curl Variation #4 - Cross Body Hammer Curl
When it comes to building big biceps no gym-goer needs an introduction to the bicep curl.
Most guys alternate between the three version they’re most familiar with – the regular dumbbell curl, the barbell curl and the over the knee concentration curl.
However the hammer curl is a build mass builder for the biceps that's often neglected.
Give these side hammers a try!
Movement: Isolation
Targets: Biceps
Required: Dumbbells
Optional: Arm Blaster
Cross Body Hammer Curl Form
Grasp a pair of dumbbells with your palms facing inward while standing up straight.
While keeping your upper arm in place proceed to curl the dumbbell in your left hand up to right your right.
Hold the contraction while the dumbbell touches your shoulder for 1 second.
Lower the dumbbell down in a slow and controlled manner back to your side.
Proceed to curl the dumbbell in your right hand to your left shoulder.
