Why are there bicep curl variations? Because your arm isn’t made of just one muscle! Different curl variations shift the focus onto specific muscles: the biceps (for peak height), the brachialis (for arm thickness underneath), or the brachioradialis (for forearm bulk). Sticking to one curl leaves gains on the table.
Discover 9 key curl variations, afterwards exactly which muscle each one prioritizes, and how to use them to build complete, balanced arm development.
The Anatomy Behind the Variations
| Feature | Biceps Brachii (Biceps) | Brachialis | Brachioradialis |
|---|---|---|---|
| Location | Front of upper arm (superficial, most visible) | Deep front of upper arm (under biceps, against humerus bone) | Top/outer forearm (radial side, running from elbow down) |
| Primary Function(s) | • Elbow flexion (bending elbow) • Forearm supination (palm rotation upward) | Powerful elbow flexion | Elbow flexion |
| Functional Details | • Most effective for flexion in supinated position (palm up) • Supination is its unique function | • Primary flexor in ALL positions (supinated, neutral, pronated) • Strongest in neutral & pronated grips | • Most effective for flexion in neutral grip (hammer position) • Stabilizes forearm midway between supination/pronation |
| Key Exercises | • Barbell/Dumbbell Curl (supinated) • Preacher Curl • Concentration Curl | • All curls (especially pronated/neutral grip) • Reverse grip pull-ups/rows (elbow flexion portion) | • Hammer Curls (neutral grip) • Reverse Grip (pronated) Curls • Standard Curls (secondary role) |
9 Bicep Curl Variations
Maximizing the Stretch
Incline Dumbbell Curl
- Targets: Biceps brachii long head (peak).
- Sets × Reps: 3 sets of 10-12 reps
- Stretching the long head like crazy at the bottom. Starting the lift from this super-stretched position is key for building height on your bicep. It gives that “mountain top” look.
Preacher Curl
- Targets: Lower biceps/short head (thickness).
- Sets × Reps: 3 sets of 10-15 reps
- Locking your upper arms down, eliminating cheating. This forces a massive stretch at the bottom (great for the short head) and a strong squeeze at the top. It builds that thick, inner bicep shelf and helps define the separation between bicep and forearm.
Inclined Bench Curl
- Targets: Overall biceps (emphasis on short head).
- Sets × Reps: 3 sets of 10-15 reps
- Keeping constant tension on the muscle the whole time. You never get a rest at the top or bottom. This builds dense, full biceps, especially filling out that inner arm thickness and lower bicep area.
Grip Variations (Brachialis & Brachioradialis Focus)
Hammer Curl
- Targets: Brachialis, Brachioradialis.
- Sets × Reps: 3-4 sets of 10-15 reps
- Adding serious thickness behind and around your bicep. A strong brachialis pushes your bicep up, thence making the whole arm look thicker from the side. The brachioradialis builds that powerful “forearm bump” near the elbow, making your arms look strong and complete.
Zottman Curl
- Targets: Biceps (lifting phase), Brachialis/Brachioradialis (lowering phase).
- Sets × Reps: 3 sets of 10-12 reps
- Being a two-for-one punch. It builds bicep size lifting the weight, then really targets the thickness muscles (brachialis/brachioradialis) as you control the lowering. This builds overall arm density, forearm strength, and grip power like few other curls.
Fixed vs. Free (Contraction & Control Focus)
Dumbbell Biceps Curl
- Targets: Overall biceps.
- Sets × Reps: 3-4 sets of 8-12 reps
- Being your fundamental mass builder. It lets you lift heavier weights safely, building overall bicep size and strength – the base layer for big arms.
Concentration Curl
- Targets: Biceps peak (long head), short head.
- Sets × Reps: 3-4 sets of 10-15 reps
- Giving you pure isolation. With your elbow locked that you force your bicep to do all the work. This carves detail into your bicep, making that “ball” pop when you flex. Great for finishing off the bicep after heavier work.
Cable Curl
- Targets: Overall biceps (emphasis on constant tension).
- Sets × Reps: 3-4 sets of 10-15 reps
- Delivering constant resistance. Unlike free weights, cables are hardest at the top. thence This forces an incredibly strong peak squeeze, building bicep height and fullness. Using a rope attachment lets you twist your wrists for an extra peak contraction burn.
Kneeling Biceps Curl
- Targets: Overall biceps (eliminates momentum).
- Sets × Reps: 3 sets of 12-15 reps
- Killing all body swing and momentum. Additionally kneeling forces your biceps (and core!) to do 100% of the work. Cables keep tension on the muscle the whole time, especially at the top where dumbbells get easy. This builds muscle endurance and a stubborn pump.
How to Combine Bicep Curl Variations
| Focus Area | Exercises & Sets/Reps | Key Benefits & Rationale |
|---|---|---|
| Overall Size & Development | 1. Dumbbell Biceps Curl (3×8-12) 2. Preacher Curl (3×10-15) 3. Hammer Curl (3×10-15) | • Heavy compound for mass • Deep stretch isolation • Grip variation for thickness • Balanced foundational routine |
| Peak Focus & Definition | 1. Incline Dumbbell Curl (3×10-12) 2. Concentration Curl (3×12-15) 3. Cable Rope Curl (3×12-15) | • Prioritizes long head (stretch on incline) • Peak contraction focus • Sculpts detail and height • Ideal for biceps peak shaping |
| Arm Density & Grip | 1. Barbell Curl (3×6-10) 2. Zottman Curl (3×10-12) 3. Kneeling Cable Curl (3×12-15) | • Heavy loading for density • Brachialis/brachioradialis activation • Strict tension control • Builds thick arms + forearm strength |
All in all, choose the option that best aligns with your current training priority and cycle them for balanced arm development.
Welcome! I’m Jordan Mitchell, the dedicated editor at Leadman Fitness, where we specialize in manufacturing high-quality bumper plates, barbells, weight machines, kettlebells, and dumbbells. With a passion for fitness and a keen eye for detail, I ensure that our product information is clear, accurate, and engaging for our customers. My role involves collaborating closely with our design and production teams to highlight the innovative features and superior craftsmanship that set Leadman Fitness apart in the industry. Whether you’re a professional athlete or a fitness enthusiast, I’m here to provide you with the information you need to achieve your training goals with our top-of-the-line equipment.