8 Explosive Bicep Curl Variations Every Athlete Swears By

Think about walking into the gym, grabbing a set of dumbbells, and cranking out bicep curls like it’s your job.

Solid start, right?

But here’s the thing; after a while, it’s just blah. Same angle, same movement, same... everything.

Your biceps are practically begging you for a little excitement.

That’s where bicep curl variations come in.

Each one hits a little different, keeps your muscles guessing, and adds some much-needed spice to your routine.

Let’s ditch the monotony and get to know some curls that actually make arm day feel fresh.

Sound good? Let’s go:

Best Bicep Curl Variations

Here’s a list of killer bicep curl variations that are fun and exciting:

1.      21s (Partial-Reps Curls)

21s are a brutal yet effective bicep curl variation that hits every part of the bicep.

They pump up your arms like nothing else, making them a go-to for bodybuilders and athletes who need explosive, quick gains in strength and endurance.

Steps:

• Hold a barbell or dumbbells with an underhand grip.
• Perform 7 curls from the bottom to halfway up.
• Immediately do 7 curls from halfway to the top.
• Finish with 7 full-range curls.

2.      Hammer Curls

Hammer curls focus on the brachialis, a muscle that adds thickness to your arms.

They also hit your forearms, giving you a more balanced arm workout.

Steps:

• Stand with your feet shoulder-width apart, holding dumbbells at your sides with palms facing in.
• Keep your elbows tucked close to your torso.
• Curl the dumbbells upward, keeping your palms facing each other throughout the movement.
• Lower the dumbbells back to the starting position with control.

3.      Concentration Curls

Concentration curls isolate the biceps, giving you that coveted peak.

They’re great for building strength and size, with minimal cheating since your thigh supports your arm.

Steps:

• Sit on a bench with your feet flat on the ground.
• Hold a dumbbell in one hand, rest your elbow on the inside of your thigh, and let the weight hang down.
• Slowly curl the dumbbell toward your shoulder, squeezing at the top.
• Lower the weight back down with control.

4.      Spider Curls

Spider curls target the lower part of the biceps, making them among the favorite bicep curl variations.

The inclined position eliminates momentum, so your biceps do all the work. Athletes love this for its muscle-isolating intensity.

Steps:

• Lie face-down on an incline bench with your arms hanging straight down, holding dumbbells.
• Curl the weights up toward your shoulders while keeping your elbows stationary.
• Slowly lower the dumbbells back to the starting position.

5.      Cable Rope Curls

Cable rope curls maintain constant tension on the biceps, leading to better muscle activation.

The rope grip also engages your forearms.

Steps:

• Attach a rope to the lower pulley of a cable machine.
• Stand facing the machine, holding the rope with both hands and palms facing each other.
• Curl the rope toward your chest, separating your hands slightly at the top.
• Lower the rope back down slowly.

6.      Zottman Curls

Zottman curls combine bicep strength with forearm development, hitting two birds with one stone.

Steps:

• Hold dumbbells in both hands with your palms facing up.
• Curl the weights to your shoulders while keeping your elbows stationary.
• At the top, rotate your wrists so your palms face down.
• Slowly lower the dumbbells back to the starting position.

7.      Preacher Curls

Preacher curls isolate the biceps while preventing momentum or cheating. They’re fantastic for building a defined, strong peak.

Athletes favor this bicep curl variation for its strict form and ability to strengthen the lower biceps.

Steps:

• Sit at a preacher bench with your upper arms resting on the pad.
• Hold a barbell or dumbbells with your palms facing up.
• Curl the weight toward your shoulders, then lower it slowly.

8.      Reverse Curls

Reverse curls target the brachioradialis, a key forearm muscle, while still working the biceps.

They’re great for building forearm size and grip strength, making them a hit with climbers, fighters, and powerlifters.

Steps:

• Hold a barbell or dumbbells with an overhand grip (palms facing down).
• Curl the weight toward your chest while keeping your elbows close to your body.
• Lower the weight slowly to the starting position.

Conclusion

See? Who says curls have to be boring?

It’s time to spice up your arm day with these innovative bicep curl variations.