If you’re serious about building your arms, you’ve probably already heard how effective bicep curl variations can be. I’ve got to say, bicep curls are a must if I want strong, defined arms. Plus, they’re simple to do, and they really work.
But here’s the thing—doing the same curl over and over? That’s not enough. If we really want to build strength, add size, and avoid hitting plateaus, we need to mix it up. That’s where bicep curl variations come in.
1. Barbell Biceps Curl
A classic two-arm curl using a barbell with a supinated (palms-up) grip.
Why It Works:
Allows heavier loads compared to dumbbells, making it ideal for building overall bicep mass and strength.
How to Do It:
- Stand tall, grip the barbell shoulder-width apart.
- Curl the bar up while keeping your elbows close to your torso.
- Lower slowly with control.
Training Sets: 3 sets of 8 to 12 reps
Best for: Maximizing strength and mass in both biceps equally.
Tip: Avoid swinging your body or using momentum. Keep your core tight and elbows locked in place.
2. Cable Curl
A curl variation performed using a low pulley cable machine with various handle attachments.
Why It Works:
Provides constant tension on the biceps throughout the full range of motion, unlike free weights.
How to Do It:
- Firstly, attach a straight bar or rope to the low pulley.
- Then, grab the handle with one hand.
- Next, curl the weight up toward your shoulders, pause and squeeze your biceps.
- Finally, slowly back to the starting position.
Training Sets: 3 sets of 10 to 15 reps
Best for: Really works your biceps and creates more defined muscle lines.
Tip: Try different attachments (like the EZ bar or rope) to hit the muscle from new angles.
3. Concentration Biceps Curls
A seated single-arm curl with the elbow braced against your inner thigh for strict isolation.
Why It Works:
Eliminates body momentum and focuses purely on the biceps, especially helpful for building the peak.
How to Do It:
- Sit down and plant your elbow on the inside of your thigh.
- Grab a dumbbell with your palm up.
- Curl it up slow and steady.
- Squeeze at the top, then lower it with control.
Training Sets: 3 sets of 8 to 12 reps (each arm)
Best for: Mind-muscle connection and peak activation.
Tip: Pause for a second at the top of each rep to fully contract the bicep.
4. Hammer Curl
The difference between the hammer curl and the traditional biceps curl is that the palms of the hands are facing each other to hold the weight.
Why It Works:
Exercises the biceps and forearms at the same time.
How to Do It:
- Hold a dumbbell in each hand most importantly palms facing each other.
- Keep your upper arms still. Slowly curl the dumbbells up toward your shoulders.
- Pause for a moment at the top, then lower the weights back down gradually. Control the movement throughout and avoid using momentum.
Training Sets: 3 sets of 10 reps
Best for: Building total arm thickness and strengthening elbow flexors.
Tip: Use controlled reps—avoid swinging or jerking the weights.
5. Preacher Curl
A strict curl done with arms supported on a preacher bench, either with an bar, dumbbell, or machine.
Why It Works:
Locks your elbows in place and isolates the biceps through a full, controlled range of motion—especially the lower portion of the curl.
How to Do It:
- Sit with your arms over the preacher pad.
- Curl the weight up, pause, and slowly return to the bottom.
Training Sets: 3 sets of 8 reps
Best for: Bicep isolation and correcting form breakdown or cheating.
Tip: Don’t fully lock out at the bottom—keep slight tension to protect your elbows.
6. Zottman Curl
This one’s a twist—literally. A curl with a twist—palms up on the way up, palms down on the way down.
Why It Works:
It hits your biceps going up and your forearms coming down. Double the action, double the gains!
How to Do It:
- Curl up with palms facing up.
- At the top, rotate your wrists so palms face down, then lower the weight slowly.
- Flip palms back up at the bottom and repeat.
Training Sets: 3 sets of 10 to 12 reps
Best for: Developing balanced arm strength and full-arm aesthetics.
Tip: Slow down the lowering phase—this is where the real magic happens.
🧠 How to Use These Variations in Your Training
Let’s be real—no single curl does it all. Each bicep curl hits your arms differently, so it makes sense to mix them up depending on your goals.
- Want bigger arms? Go heavy with the Barbell Curl and Preacher Curl.
- Chasing more definition? Try the slow squeeze of Concentration Curls and the constant tension of Cable Curls.
- Craving arm thickness? Bring in the heavy hitters—Hammer Curl and Zottman Curl.
Doing the same curl on repeat? That’s like eating plain chicken every day. Boring. To keep things fresh and your muscles guessing, rotate these curls every week or two. It’s like changing the playlist—same energy, new feel.
Your arms will thank you. Probably with a good pump.
Hi, I’m the editor here at Leadman Fitness. We’re a manufacturer focused on producing top-quality barbells, plates, kettlebells, dumbbells, and strength training gear. I’ve been into sports and fitness for years, and I know my way around all kinds of gym equipment—both from using it and helping create it.
I spend a lot of time understanding the real problems people run into in the gym—whether it’s beginners trying to pick the right gear or experienced lifters looking for something more durable. I stay in close touch with our production team and talk directly with other equipment makers, so we’re always improving based on what real lifters and coaches are looking for.
What I share comes from hands-on experience—stuff that actually helps people train better, not just in theory, but in real gyms.