These biceps curl moves will add mass to your biceps brachii (arm curl), brachialis (lower biceps) and brachioradialis (forearm). Whether your goal is to improve your grip strength, develop a stronger throw or punch, get a bigger lift or build a symmetrical physique for competition, these moves are definitely the quickest way to get there.
Biceps curl n°1 – Dumbbell curl
Holding a dumbbell in each hand with a neutral grip, stand with your feet shoulder-width apart. Place the dumbbells at your side, with your arms stretched downwards. This is the starting position.
Bend both elbows and bring both dumbbells to the front of each shoulder. Squeeze, then lower both dumbbells until your arms are straight again.
Tip : Keep your elbows close to your sides so they don’t flare out.
Biceps curl n°2 – Supinection pull-up
Grasp a solid barbell above your head with both hands, using a shoulder-width supinated grip. Keep your legs straight – don’t cross your feet over each other. Start by hanging from the bar, keeping your elbows straight. Pull yourself up vertically until your chin is higher than the bar. Return to the starting position with your arms fully extended. Repeat.
Biceps curl n°3 – Concentrated curl
Sit on a bench with both feet on one side. Bend your back slightly forward and separate your legs so that they are wider than shoulder-width apart. Grasp a dumbbell with your right hand in a supine position, placing your right elbow against the inside of your right thigh. Let the dumbbell hang so that your arm is straight. This is the starting position.
Curl the dumbbell towards your chest, press upwards, then release the weight downwards. Do all the prescribed repetitions on one side, then switch arms.
Tip : Do this exercise at least once a week to develop the shape of your biceps.
Additional bonus : Hold the contraction at the top of the final curl for as long as you can before lowering the dumbbell.
Biceps curl n°4 – Isometric hold on a body-building disc
Stand with your feet shoulder-width apart and your knees slightly bent. Take a 2 to 5 kg body-building disc in each hand. Stretch your arms out in front of your chest so that a disc is on top of each hand, palms facing the ceiling – a bit like a waiter holding a plate. Keep your arms straight and locked. Hold this position for 30 seconds.
Tip : This exercise requires core, shoulder, biceps and forearm strength to hold the weight. When you’re able to do 3 sets of 30 seconds, aim for 3 sets of 1 minute.
Biceps curl n°5 – Inclined dumbbell curl
Take a pair of dumbbells and sit on a bench inclined at 45 degrees. Lean back and keep your back and head against the bench, letting the dumbbells hang over your sides in a supine position. This is the starting position.
Curl both dumbbells towards your shoulders, pause at the top, then lower the weights back down to the starting position.
Tip : Start with a light weight and, once you’ve reached the top of the curl, rotate your wrist even more (increasing supination) to contract the biceps. Then return to the starting position.
Curl biceps n°6 – Curl barre
Stand up straight and grip an Olympic bar or short bar with a supinated grip. Place the bar so that your arms touch the sides of your torso and your fingers touch your thighs. Stand up straight with your knees slightly bent, your shoulders back and your core tight. This is the starting position.
Bend your arms and raise the bar in an arc until it comes close to the front of your shoulders. Throughout the loop, keep your wrists stiff, your upper arms against the sides of your torso and your back straight. Slowly lower the bar to the starting position.
Curl biceps n°7 – Drag Curl
Set up in the same way as for the curl bar. Grip the bar comfortably. This time, instead of doing a curl, simply slide the barbell up your shirt until it reaches your chest or your elbows are fully bent. Tighten your biceps, then slowly lower the weight back to the starting position. The bar should remain tight against your body so that the force is generated solely by your biceps.
Tip : Your elbows should form a 90-degree angle, with your triceps coming out behind your back. This exercise targets the biceps brachii or “shapely”, so if this specific area needs work, do this exercise once a week.
Curl biceps n°8 – Curl assis sur machine
Adjust the seat of the machine so that your thighs are parallel to the floor when you are sitting with your back straight. Your feet should be flat on the floor with the lower part of your triceps and your elbows resting against the arm cushion. Partially straighten up, grasp the handles supination and sit up with the handles. This is the starting position.
Pull the handles in an arc until they are close to the front of your shoulder. Squeeze your biceps at the top, then slowly lower the handles under control to return to the starting position.
Tip : The only body parts that need to move are your hands, wrists and forearms. Don’t lean either backwards to bend the weight, or forwards to be further under the weight.
Biceps curl n°9 – Inverted EZ bar curl
Grasp an EZ bar using a wide pronated grip and stand with your back straight, feet shoulder-width apart, knees slightly bent, the bar resting in front of your hips. This is the starting position.
Bring the bar to chest level and then back to the starting position. Keep your elbows close to your sides and don’t use your momentum to lift the weight.
Tip : Your hands should be placed to the right of where the EZ bar ‘bends’, not directly over the bar bump. The wrist position will be more comfortable.
Biceps curl n°10 – Low pulley curl
For this muscle-building curl, you only need one side of a pulley machine. Set the height of the pulley as low as possible. Attach a rope to the carabiner and hold each end with a grip over it. To do this, make a “C” with both hands so that your fingertips are facing each other, then grasp one end of the rope in each hand.
Stand with the rope in front of your hips and away from the machine so that there is some tension on your arms. This is the starting position.
Keeping your elbows tucked in at your sides, wind the rope towards your chin and squeeze your biceps. Bring the rope down in front of your hips.
Biceps curl n°11 – Cross pulley curl
For this exercise, you’ll need two crossed pulley machines with D-handles. Adjust the height of the two handles so that your triceps are parallel to the floor when you hold them in a neutral grip, palms facing each other. Stand between the two handles, arms straight, each hand holding a handle. This is the starting position.
Curl both handles until your wrists are close to your ears. Squeeze your biceps, then return to the starting position.
Biceps curl 12 – Suspension curl
Hang an exercise machine from a solid overhead structure, such as a pull-up bar. Place the handles at chest level or slightly lower. Grasp a handle in each hand using a supinated grip. Move away from the anchor point by extending your arms out in front of you, at eye level. This is the starting position.
Contract your trunk and bring the handles towards your forehead. Squeeze at the top. Pull the handles back until your arms are straight out in front of you again. Your shoulders and feet should not move during the exercise.
Tip : Make this exercise more difficult by lengthening the straps and moving away from the anchor point. This position puts more strain on your core and biceps.
Biceps curl n°13 – Curl with resistance band
Do this muscle-building curl using a resistance band with handles or an elastic band. Stand on the band with your feet shoulder-width apart, shoulders back and spine straight.
Grasp the band in a supine position, with your hands on the outside of your torso and your arms stretched downwards. This is the starting position.
Curl the band at chin level, then return it to the starting position under control.
Tip : For a quick version, set a timer for 30 seconds and do as many strength curls as you can.
Biceps curl #14 – Dumbbell curl on desk
Take a single dumbbell in your right hand and sit on the bench. Rest your right arm on the bench, with your arm straight. This is the starting position.
Before you start, make sure your body is straight, your feet are flat on the floor and your left hand is comfortably placed on your hip, thigh or arm. Using the biceps of your right arm, bring the dumbbell as close as possible to your right shoulder, squeeze at the top and slowly return to the starting position.
Start with a light weight so that you can complete a full range of movements. If you move on to heavier weights, muscle fatigue can set in before you finish your reps. To complete the full number of repetitions, you can do a few partial repetitions at the end, when you don’t fully extend your working arm.
Tip : To stimulate biceps growth, use what’s known as negative training on this exercise. First choose a heavier weight than normal. As you lift, use your free hand to help you curl the weight upwards. Once you’ve reached the top of the weight, release your free hand and, very slowly, lower the heavy weight with your working hand. Repeat the operation 8 to 12 times.
Curl biceps n°15 – Curl Zottman
Not only can this exercise help you effectively warm up your biceps and forearms, but if you do it correctly, you’ll be able to feel them working without having to weigh yourself down. Basically, you need to pre-stretch your biceps with the Zottman curls before you start your other moves.
Take 2 seconds to lift a halthere, turning your hands inwards at the top, and 2 seconds to lower it. Do them with one arm at a time or both – it’s up to you. If you don’t have much time to practise, work both arms at the same time.
Curl biceps n°16 – Curl Marteau
The hammer curl is often used to add thickness and width to the upper arm. This is because it targets both the brachialis and the biceps brachii. It also affects the forearms and improves grip.
Stand up straight with your feet shoulder-width apart and your arms by your sides. Hold a halthère in each hand in a neutral grip. This is the starting position.
Bend your elbows with your arms at your sides. Your wrists (and therefore your halthers) are in a vertical position, as if you were holding a hammer. Hold the weights up briefly. Then return to the starting position.
Tip : Avoid any swaying movements with your torso that could generate back pain.
In conclusion
For your biceps curl sessions at the gym, consider taking a large, compartmentalised men’s sports bag like the Tepee45 shoulder bag or Smartbag40 rucksack.
