Fitness
Grab your dumbbells.
Learning different exercises will also make your workout more interesting, which isalwaysa welcome perk.
To add some new moves to your routine, give these seven bicep curl variations a try.
1Concentration Curl
The concentration curl puts all the focus on your upper arms, says MacPherson.
Grab the dumbbell with your right hand using an underhand grip.
Fully extend your arm straight without letting the dumbbell touch the floor.
Curl the dumbbell up in a smooth, arching motion by bringing it toward your right shoulder.
Contract your bicep the whole time.
Continue curling until the dumbbell is at shoulder height, then hold for one count.
Lower the dumbbell back to the starting extended position with control.
Go slowly to gain the benefits of eccentric contraction.
Aim for 8 to 15 reps per arm.
This variation works the biceps, but also challenges your grip and wrist strength, he tells Bustle.
Stand tall with the kettlebell (KB) in one hand with your arms by your side.
Keep a tight grip.
Curl one arm by bending at the elbow.
At the top of the motion, the KB will be upside down or bottoms up.
Move slowly and with control, especially when lowering the KB back down.
Plus, it helps to improve grip strength and coordination, he tells Bustle.
Stand with your feet shoulder-width apart and a dumbbell in each hand, palms facing forward.
Curl the weights up towards your shoulders.
At the top of the movement, rotate your palms so that they are facing downward.
Lower the weights back down to the starting position.
Reverse the movement by curling the weights back up towards your shoulders with your palms facing downward.
Rotate your palms to face forward and lower the weights back down to the starting position.
4Incline Bicep Curl
Try this variation to check that you reach the upper portion of your biceps.
- Sit on an incline bench with a dumbbell in each hand.
5Hammer Curl
Wagener also recommends this bicep curl variation that works multiple muscle groups at once.
It can be done with either dumbbells or a barbell, making it a versatile option, he says.
Stand with your feet shoulder-width apart and a dumbbell in each hand.
Keep your core engaged and control your movements to maximize the benefits of the exercise.
6Barbell Curl
Here, MacPherson breaks down how to do acurl using a barbell.
Grab a barbell with an underhand grip.
Place your hands at a comfortable width with your elbows at your sides.
Keep your arms close to your body.
Curl the barbell up towards your shoulders, keeping your arms and elbows still.
Once you get to shoulder height, your elbows can come forward as you contract your biceps.
Pause very briefly to feel the contraction in your biceps.
Slowly lower the barbell.
Focus on slow and controlled lowering for the best results.
Once your elbows are extended and the barbell is fully lowered, begin again.
Stand with feet shoulder-width apart.
Hold a dumbbell in each hand at your sides, palms facing in.
Start to curl the dumbbells up with your palms facing in.
Halfway through the movement, turn your hands upward (supinated).
Finish the movement as you would a standard set of bicep curls.
Reverse to lower and repeat.
J Sports Sci Med.
PMID: 29238262; PMCID: PMC5721192.
