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8 Biceps Curl Variations And Techniques For Building Stronger And Bigger Arms



8 Biceps curl variations

The muscles recruited for a biceps curl include the anterior deltoid, the biceps brachii, the brachialis muscle, the brachioradialis, and the flexors and extensors of the forearm. Most of these muscles stabilize the shoulder, wrist, and elbow during a biceps curl and the muscles of the forearm control grip strength.

The biceps curl is a fundamental exercise for people of all fitness levels even though there are numerous other techniques to train the arms and biceps in particular. Biceps curls alone can be used in a routine to increase arm size and strength.

While training for muscular growth will require higher weight and varied training splits, strength training frequently calls for using tempo and duration under tension. The biceps muscle can be worked out using a variety of biceps curl exercises. Small adjustments to the exercise’s grip, hand position, elbow flexion angle, and range of motion will result in a change in the synergist muscles involved.

1. Kettlebell Curl

Curl the weight toward the shoulder while holding two kettlebells with a supinated grip until maximum elbow flexion is reached. Release the weight to the initial position while extending the arm.

Kettlebell use is advantageous for two key causes. First off, a kettlebell’s grip is frequently thicker and easier to hold than a dumbbell’s. Second, because the weight is hanging, tension is produced across a wider range of motion than it would be with a conventional dumbbell.


Particularly when the elbow is fully extended, this is applicable. Since the weight is in the hands for a dumbbell curl, there is little strain at the end of the concentric contraction when the weight is at the shoulders. On the back of the hand is a kettlebell.

2. Dumbbell biceps curls

Dumbbell curls, which can be performed seated or standing, are regarded as the standard biceps curl. Curl the dumbbells up towards the shoulder with the hands holding them in an underhand supinated grip, causing just the elbow to bend. Lower the weight to its initial position while extending the elbow.

Dumbbells allow you to perform the exercise in tandem or by alternating between the two sides. With a crossbody curl, you can begin with the dumbbell on one side of your body and extend your elbow to the shoulder on the other. Pectorals are also engaged by doing this.

3. Hammer Curl

Except for a minor modification, this bicep curl variation is similar to the normal biceps curl. The thumbs should be raised as the palms are turned towards the midline of the body. Lift the weight up toward the shoulder, only allowing the elbow to flex. Return the weight to the starting position by extending the elbow.

In a way that many other variations cannot, the palm rotation provides a focus on the brachialis and brachioradialis.


4. Backward Curl

The backward curl further modifies the hand’s position. The grip is changed to overhand whether utilizing dumbbells, kettlebells, or barbells. The biceps and brachioradialis in the forearm are the muscles that the pronated grip targets.

5. Cable Curl

Instead than using free weights, the cable curl exercise is performed on a cable machine. There are numerous hand positions within this choice that can be used to develop powerful biceps. Standard underhand, overhand, or hammer grips can be employed when using handles. Cable attachments for EZ bars and straight bars are also available.

The curl’s angle can be changed. With the upper arm held parallel to the floor and external rotation of the shoulder, a high cable position will work the anterior deltoids and upper pectorals.

6. Incline Dumbbell Curl

Start by lying supine on an incline bench to perform incline curls. The suggested angle ranges from 45 to 60 degrees. Allow the arms to dangle down while holding a weight in each hand. Up to the point of maximum elbow flexion, brace your abdominals and flex your elbow to shift the weight to your shoulders. Release the weight to the initial position while extending the arm.

This variant’s tilt helps to isolate the biceps brachii. For a hammer curl, the hands may be rotated or supinated. It is difficult and should be performed with lighter weight to prevent injury until the necessary strength is developed.


7. The Zottman Curl

Since the Zottman curl demands wrist rotation, it is best performed with dumbbells, kettlebells, or bands. With your palms up, begin a normal curl. The palms rotate away, activating the forearm muscles, as the elbow flexes, moving the weight toward the shoulder. Rotate the wrists back to the supinated position as the arm stretches.

Lighter weight is advised for this version in order to protect the lower arm muscles.

8. Consciousness Curl

The elbow of the arm being trained is typically placed on the inner thigh on the same side of the body while performing a concentration curl. The goal is to focus the concentric contraction on the biceps brachii and brachialis, as the name suggests.

Place your feet outside of your shoulders when sitting. When the inside of the left thigh reaches halfway over the left elbow, hinge from the hips while maintaining a flat back and tight abs.

Flex at the elbow when using a normal hammer grip to shift the weight to the left shoulder. Extend the arm and lower the weight back to the starting position after reaching maximum elbow flexion.

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How To Bench Press: The Ultimate Guide To Proper Form.

The bench press is one of the most powerful compound exercises but is dangerous when done incorrectly.



Few exercises are more popular within the gym than the bench press. This movement is often seen as a benchmark for overall strength and, when performed correctly, can be an excellent way to target the chest, shoulders, and triceps.

However, as with any other exercise, there are proper techniques that should be followed to reduce the risk of injury and maximize results. The bench press has many variants, most of which are similar in structure and execution.

The two most common are the decline bench press and the incline bench press. In this article, we will explore how to bench press in the correct form. Sounds exciting huh!

What is the bench press?

The bench press is a weightlifting exercise that primarily targets the pectorals, or chest muscles. It is one of the three powerlifting exercises, along with the squat and deadlift. To perform the bench press, you must first lie down on your back on a weight bench, then press a weight upwards with your arms until your elbows are fully extended.

How to set up and do the bench press

It can be tricky to set up correctly to ensure you are getting the most out of the exercise. Here is a step-by-step guide on how to set up the bench press and its correct execution.


1. Lie down on the bench and place your feet flat on the ground.

2. Position your hands slightly wider than shoulder-width apart on the barbell.

3. Lift the barbell off the rack and hold it above your chest with your arms straight.

4. Lower the barbell to your chest by bending your elbows.

5. Push the barbell back to the starting position by extending your elbows.


The upward motion of the bench press

The upward motion of the bench press is the most important part of the lift, as this is when the weight is moved from the chest to the shoulders. It forcefully push the weight from your chest till your arms are straight while squeezing every muscle involve . Focusing on this motion will help you to lift more weight and improve your strength.

The upward motion of the bench press

The downward motion of the bench press should be slow and controlled. You should use your chest muscles to push the weight down, and stop when your elbows reach 90 degrees. Do not let the weight fall on your chest, as this can lead to injuries.

Common mistakes and how to fix them

like any other exercise, there are a few things you can do to make sure you’re getting the most out of your bench press and avoiding common mistakes.

Here are four of the most common mistakes people make when doing the bench press:

1. Using too much weight.

This can lead to bad form and put unnecessary stress on your joints. Start with a weight that you can


2. Not using a spotter.

Not using a spotter when doing bench press can lead to serious injury. This is because when you are lifting a weight that is too heavy for you and you cannot complete the lift, the weight will likely fall on your chest, which can cause rib and sternum fractures, or even a heart attack.

A spotter will help to keep the weight under control if you are unable to complete the lift, and will also help to ensure that you are using the correct form when lifting. If you do not have a spotter, it is best to use a weight that is lighter than what you are capable

3. Arching your back.

Many people think that arching their back when doing bench press will make them lift more weight. However, this is not the case. Arching your back can lead to injuries. When you arch your back, you are putting unnecessary stress on your spine. This can cause back pain and even lead to serious injuries.

Instead of arching your back, try to keep your spine in a neutral position. This will help you lift more weight and also prevent injuries.

4. Not keeping your elbows in.

Many people make the mistake of not keeping their elbows in when doing bench presses, which can lead to several problems. First, it can cause the weights to move inward and crush your chest. Second, it can cause the bar to travel in an arc rather than straight up, which puts more stress on your shoulder joints.


To keep your elbows in, think about pushing them toward your navel as you lower the weight. This will help keep the weight moving in a straight line and minimize the strain on your joints.

Bench press variations

There are many bench press variations that can be used to target different areas of the chest and to provide a new challenge.

Decline Bench Press

One variation is the decline bench press, which targets the lower part of the chest. This can be done by lying on the bench with your feet on the floor, and then lowering the weight until your elbows touch your sides.

Incline Bench press

Another variation is the incline bench press, which targets the upper part of the chest. This can be done

Benefits of bench pressing

Bench pressing is one of the best exercises you can do to improve your overall strength and fitness. It works a large number of muscles in your body, including your chest, shoulders, and triceps.


Bench pressing can also help you lose weight. When you bench press, you are working your entire body, so you burn more calories than you would if you were only doing cardio. And because bench pressing increases your strength, you’ll be able to lift heavier weights and burn even more calories.


Now you can feel confident when performing bench press because you know how to execute the movement correctly. Explore the blog for more exercise and workout guides.

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What a beginner should do in the gym.




Technique is key to lifting weights effectively. To get the most out of your weight training regimen, abide by these dos and don’ts.

What do I put on and take with me.

You don’t have to dress in the most up-to-date fitness attire or sneakers to the gym; just make sure your clothes are functional for working out, and unless you’re returning home right after, don’t forget a change of clothes.

The following is a list of necessary gym backpack items:

  • Gym-appropriate training gear .
  • Sweat towel .
  • Gym shoes (sturdy trainers work best; avoid weak canvas shoes)
  • Water bottle .
  • Post-workout snack.

Guidelines for weightlifting

Do the following when lifting weights:

1.Maintain proper hygiene.

2.Observe others’ privacy



4.Set a sensible weight limit when lifting.


6.Lift the recommended amount of weight.

7.Make sure to vary your workouts.

8.Plan your week’s workouts and when you can get to the gym.


9.Bring a friend or meet new ones, and pledge to attend as a group.

10.Familiarize yourself with good gym etiquette.

11.Don’t drop weights.

By acknowledging that you can learn anything and benefit from it, you are already one step ahead if you are reading this.

Here’s an added piece of advice. A solid understanding of nutrition is important if you want to reduce weight.

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How to do inclined bench press for a proper form

How to get the most out of an inclined bench press




If you have made it this far then you deserve to know how to do inclined bench press movements. This will help you clear any doubt as to whether you are doing it correctly or not.

Besides, it is golden to know the exercise you are doing and do it correctly. If you missed the ‘How To Do Flat Bench press’, you can check it out to get the insight.

What is the incline bench press?

This is a variation of regular bench presses. Very effective exercise for the chest muscle group, and it is recommended for individuals who want to target the upper portion (the clavicular head) of the chest muscle group.

The clavicular part is the smaller, upper portion, which originates from the first half of your clavicle. This is what we usually mean by upper chest”. StrengthLog

Your triceps and shoulders are indirectly worked on to give you that amazing physique.

3. Why is the incline bench press important?

The inclined bench press not only adds mass muscle to your upper chest but also helps you build upper body strength. Because it is a compound strength training exercise, it is effective when you want to lose weight and build muscle.

Different muscles are targeted when executing the movements of the inclined bench press. This helps to increase hypertrophy to accelerate muscle gain.


How to do the incline bench press effectively

Using an incline bench, lie back and place your hands just wider than shoulder-width apart. Feet flat on the floor. The bench should be at a 45-degree angle.

Completing the movement: Slowly lower the weight and touch slightly below your collarbone. Inhale on the way down. Without a pause at the bottom
exhale and force the weight to the starting position. You should feel your chest muscles flexing.

The incline bench press: Tips and tricks

Add to your chest workout routine. If you have excluded this exercise from your chest workout, you now know the reason why you should be doing it regularly.

Avoid injury by learning the proper technique. Your goals may be curtailed if you hurt yourself. Therefore go by the information given and make sure to do it the right way.

Don’t lift more than you can. The quickest and smartest thing to do as a newbie to a gym is to know how many weights you can lift in each exercise. Mostly, you will see the weight on the plates. Take note of how much you can lift.


To wrap things up

If you have followed the instructions given, I am sure you have had a successful execution of the inclined bench press. We have more on all of the exercises you have in your workout plan. Come back for more and leave your comment after the experience.

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