Shake Up Your Bicep Workout With These Exercises

Bicep Curls

Change up your bicep routine for greater gains

If you’re on a mission to get bigger arms, curls are likely making their way into your workout program.

But, if you hit the gym and perform standard curls over and over again, you are making a grave mistake.

The biceps are quick to adapt to the stress being placed upon them so if you are doing the same exercise over and over again, you simply aren’t taxing them with enough variety to really see change.

Swapping out standard curls for one of the many curl variations out there will remedy this issue immediately.  Unsure what other curl variations to try?

Let’s walk you through four variations that you should consider next time you’re hitting the gym for an arm workout.

Hammer Curls

Hammer Curl

The hammer curl targets the long head of the biceps

The first curl variation is the hammer curl. This curl is great as it adjusts your hand position slightly, which will target the bicep muscle from an entirely new angle.

To perform this one, you’ll simply want to place the palms facing inwards towards each other rather than up towards the ceiling as you curl the weight up.

If you really want to bring out the peak of the bicep muscle, as you do this hammer curl, twist the wrist in at the very top of the contraction, trying to bring your pinky towards your chest.

Pause here and then untwist back into the hammer position as you lower the weight.

Preacher Curl

The preacher curl offers ultimate isolation of the biceps

Preacher Curls

The next bicep curl variation to consider adding to your program is the preacher curl.

This exercise has you placing your arms up on a preacher curl bench machine and curling the weight from there.

The reason it works?

It’ll take momentum out of the equation. You’ll be hard pressed to use momentum as you move through this movement pattern, meaning you’ll be forcing your biceps to do all of the work.

It’s a very concentrated way to train the muscle group, ensuring maximum growth stimulation.

Incline Curls

Another great bicep curl variation to consider is the incline curl.

This one has you sitting in an incline bench, leaning back into the bench and allowing the arms to drop down vertically by your sides, holding a dumbbell in each hand.

From here, you will then curl the weight upwards just as you would a standard bicep curl, aiming to keep the elbow fixed into position as best as possible.

This one works by increasing your range of motion, while again, taking much of the momentum out of the equation.

You should feel a very deep stretch on the bicep muscle as you lower the weight down, indicating the benefits of using the increased range of motion.

As you curl the weight up, be sure to do it in a very slow and controlled movement pattern for optimal results.


21’s are a great finisher to exhaust and break down the muscle fibres of the biceps


Finally, the last variation isn’t so much a variation in the position you are in, but rather, how you execute your curls.

You can choose any type of bicep curl to do this protocol with, however most of it’s used with traditional curls.

To do 21’s, you’ll want to first perform seven reps of a bicep curl moving just in the lower half of the rep range.

Once that’s finished, you’ll then target the higher part of the rep range, moving from parallel to the shoulders and back down again.

Do seven reps here and then finally finish up with seven full reps moving through the full range of motion.

Watch how much your biceps burn at this point.

This exercise is great for bringing about total exhaustion and can be done to finish off the workout.

So keep these bicep training variations in mind and make sure that you are challenging your muscles appropriately next time you’re in the gym training arms.