Bicep Curl Exercise Variations

The bicep curl has its origins in early strength training and bodybuilding practices, dating back to the late 19th and early 20th centuries during the rise of physical culture movements. Early strongmen and fitness pioneers like Eugen Sandow emphasized the importance of arm development as a measure of strength and aesthetics. The bicep curl, a straightforward movement isolating the biceps brachii, became a cornerstone exercise for building arm strength and size. The Hammer Curl and Reserve Curl variations work well for those with elbow and forearm pain or injuries who are unable to comfortably do a traditional bicep curl, and are excellent for strengthening the brachialis and the elbows.

Purpose: Isolates and builds the biceps, enhancing upper arm size and strength. Increases grip strength and elbow strength.

Targeted Areas: Biceps brachii, brachialis

Alternating Dumbbell Curl With Supination:

1. Stand upright with a dumbbell in each hand, palms facing forward, and arms fully extended at your sides.

2. Keep your elbows close to your torso as you curl the weight in your right arm upward by contracting your biceps.

3. Continue lifting until the dumbbell is at shoulder height.

4. Slowly lower the dumbbell back to the starting position, maintaining control.

5. Repeat for the left arm, and then continue alternating the curling between arms for 8–12 repetitions per arm for 2–3 sets.

   
   

Alternating Hammer Curl:

1. Hold dumbbells with your palms towards your body.

2. Keep your elbows close to your torso as you curl the weight in your right hand upward by contracting your biceps.

3. Continue lifting until the dumbbell is at shoulder height.

4. Slowly lower the dumbbell back to the starting position, maintaining control.

5. Repeat for the left arm, and then continue alternating the curling between arms for 8–12 repetitions per arm for 2–3 sets.

   
   

Alternating Reverse Bicep Curl:

1. Hold dumbbells with your palms towards the floor.

2. Keep your elbows close to your torso as you curl the weight in your right hand upward by contracting your biceps.

3. Continue lifting until the dumbbell is at shoulder height.

4. Slowly lower the dumbbell back to the starting position, maintaining control.

5. Repeat for the left arm, and then continue alternating the curling between arms for 8–12 repetitions per arm for 2–3 sets.

   
   

Tips for All Variations:

• Keep your movements controlled to maximize muscle engagement.

• Avoid using momentum or leaning back during the curl.

• Select a weight that challenges you without compromising form.

Who Should Do the Bicep Curl?

The bicep curl is a classic strength exercise that isolates the biceps and helps improve arm strength and muscle definition. It is ideal for:

• Bodybuilders & Strength Athletes: A great exercise for developing the size and strength of the biceps, especially when targeting arm aesthetics.

• People Looking to Improve Arm Strength: Effective for anyone wanting to strengthen their biceps, which are involved in many upper body pushing and pulling movements.

• Athletes: Athletes who participate in sports that require upper body strength or pulling movements, such as rowing, climbing, or swimming, can benefit from improved bicep strength.

• Those Seeking Muscle Definition: If you're looking to tone and define your arms, bicep curls are a great addition to a balanced resistance training routine.

• Beginners: The bicep curl is an accessible exercise that can be performed with light weights, making it a great option for those new to resistance training.

Who Should Avoid or Modify the Bicep Curl?

While bicep curls are a relatively safe exercise, there are some individuals who may need to modify or avoid them:

• People with Elbow or Wrist Issues: The bicep curl places stress on the elbow joint, especially with improper form or heavy weights. Those with elbow pain (e.g., tendinitis, golfer’s elbow) or wrist issues (e.g., carpal tunnel syndrome) may experience discomfort or aggravation of their condition. Modifying the grip or weight used can help, but it’s best to consult a healthcare provider if pain persists.

• Individuals with Shoulder Injuries: Improper form during bicep curls, especially swinging the arms or lifting too heavy, can strain the shoulder joint. Those with rotator cuff injuries or shoulder instability should focus on form, use lighter weights, or avoid the exercise if discomfort occurs.

• People with Lower Back Problems: Bicep curls can be performed standing, which can put strain on the lower back if performed with improper posture or excessive weight. Individuals with lower back pain or issues like herniated discs should avoid arching the back or swinging the torso during the curl.

• Pregnant Women (Later Stages): The bicep curl generally isn’t problematic during pregnancy, but as pregnancy progresses, balance and comfort might become issues, especially when standing. Modified positions (e.g., seated curls) or lighter weights might be helpful.

• Those New to Strength Training: Beginners who have not developed proper form or technique may be at risk of using poor posture, such as swinging or overextending the arms, which can lead to injury. Starting with light weights and focusing on form is important to avoid strain or injury.

• If It Causes Pain: If any of the variations of the bicep curl cause pain, follow this rule: if it hurts, don't do it.