4 Bicep Curl Variations For Bigger Arms

One of the muscle groups I see lads cheat on the most is biceps.

Lots of momentum, a short range of motion and usually too heavy a weight performed with the back doing most of the lifting.

Below are 4 curl variations that really help isolate the biceps to keep form strict and give you a filthy pump


1. Incline Alternating DB Curls

The incline bench position increases the stretch on the long head of the biceps and locks your body against the bench so you can’t cheat.


2. Overhead Cable Curl

Really helps get the bicep short and provides a great contraction if you squeeze for one second at the top of the movement.

3. One Arm Preacher Curl

Isolates the biceps and concentrates all the tension on them so you can maximise muscle recruitment.


4. Hammer Bar Curl

Engages the forearms and puts the wrist in a power position so you can usually lift more weight than a conventional curl. Slow the reps down and you’ll feel it like hell.

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