Bicep Curl Variations

We all love hitting the biceps and there are different variations to the standard bicep curl. By doing small tweaks, you can emphasize on different zones of the biceps. For these 3 variations, we’re going to hit the long head, the short head and the brachialis, respectively.

execution - Complete Curl

  1. 1
    Take a pair of dumbbells and stand up straight
  2. 2
    Keep the dumbbells by your sides with elbows behind the back
  3. 3
    Open up your arms and supinate the wrist
  4. 4
    Curl the dumbbells up, contracting the biceps up top

execution - Elbows in front

  1. 1
    Take the dumbbells and stand up straight
  2. 2
    Bend over slightly and keep your arms in front of the body
  3. 3
    With your palms facing forward, curl the dumbbells up
  4. 4
    Try to avoid moving the elbows up
  5. 5
    Come back down slowly, maintaining tension on the biceps

execution - Hammer curls

  1. 1
    Grab a pair of dumbbells and stand up straight
  2. 2
    Keep the dumbbells on the sides with palms facing the torso
  3. 3
    With no wrist rotation, curl the dumbbells up, contracting the upper arm and forearms up top
  4. 4
    Go back down slowly
  5. 5
    Repeat the movement pattern

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