15 Best Bicep Curl Workouts to Build Bigger, Stronger Arms

If you want to build bigger, stronger arms, bicep curls are non-negotiable.
They directly target the biceps brachii — the muscle responsible for that iconic arm peak and pulling power. When performed with proper form and variation, bicep curls can transform both size and definition.

Understanding how to combine the right curl variations, technique, and training frequency is key to maximizing your gains. This guide breaks down the 15 best bicep curl workouts, each designed to hit your muscles from every angle for balanced, powerful growth.

Why Bicep Curls Matter

Bicep curls isolate and strengthen the front of your upper arm, improving aesthetics, strength, and athletic performance.

Research shows biceps-curl variations produce high biceps activation and region-specific growth—e.g., incline vs. preacher curls shift where the biceps thickens, and grip/setup changes alter EMG activation.

Key Benefits:

• Builds arm size and muscle definition
• Improves pulling and lifting strength
• Enhances grip endurance
• Boosts performance in compound lifts (pull-ups, rows, deadlifts)
• Adds balanced symmetry to your upper body

How to Do a Bicep Curl Correctly

Proper form is non-negotiable if you want results without injury.

Step-by-step form:

1. Stand tall, feet shoulder-width apart.
2. Hold dumbbells at your sides, palms facing forward.
3. Keep elbows pinned close to your torso.
4. Curl weights toward your shoulders, squeezing at the top.
5. Lower slowly for 2–3 seconds to maximize tension.

Trainer Tip: Avoid swinging your arms or using your back — this shifts work away from the biceps. Slow, controlled motion builds more size.

15 Best Bicep Curl Workouts

Each of these curl variations targets your biceps from a slightly different angle or muscle head to maximize growth.

1. Barbell Bicep Curl

Why it works:
This classic mass-builder allows you to lift heavier weights, stimulating maximum muscle fibers across both biceps simultaneously. It’s ideal for strength and hypertrophy because you can progressively overload the muscles more easily than with dumbbells.

Muscles worked:
Biceps brachii (short and long head), brachialis, brachioradialis

How to do it:

1. Stand tall holding a barbell with an underhand grip, hands shoulder-width apart.
2. Keep your elbows close to your torso.
3. Curl the bar upward toward your shoulders, exhaling as you lift.
4. Pause and squeeze your biceps at the top.
5. Slowly lower back to the starting position in 2–3 seconds.

Trainer Tip:
Avoid swinging or using your back — keep your upper arms stationary for maximum isolation.

2. Dumbbell Alternating Curl

Why it works:
This unilateral movement helps correct muscle imbalances and enhances coordination. The ability to rotate your wrist naturally engages the full range of the biceps.

Muscles worked:
Biceps brachii, brachialis

How to do it:

1. Hold a dumbbell in each hand at your sides.
2. Curl one arm upward while rotating your wrist so your palm faces your shoulder.
3. Lower under control and alternate arms.

Trainer Tip:
Rotate your wrist fully (supination) at the top for peak contraction.

3. Hammer Curl

Why it works:
Targets the brachialis and forearm muscles, which add width and thickness to the upper arm.

Muscles worked:
Brachialis, brachioradialis, biceps brachii

How to do it:

1. Hold dumbbells with your palms facing each other.
2. Curl both weights upward, maintaining a neutral grip.
3. Lower slowly to maintain constant tension.

Trainer Tip:
Keep your thumbs pointing up; avoid twisting your wrists to ensure optimal brachialis activation.

4. Concentration Curl

Why it works:
A proven isolation movement that improves the mind–muscle connection and enhances the bicep peak.

Muscles worked:
Short head of biceps brachii

How to do it:

1. Sit on a bench, holding a dumbbell in one hand.
2. Rest your elbow on your inner thigh.
3. Curl the dumbbell toward your chest, keeping your upper arm stationary.
4. Lower slowly to full extension.

Trainer Tip:
Pause for 1–2 seconds at the top to maximize muscle contraction.

5. Preacher Curl

Why it works:
Supports the arms to eliminate momentum, isolating the lower portion of the biceps.

Muscles worked:
Biceps brachii (especially the short head)

How to do it:

1. Sit on a preacher bench with your upper arms resting on the pad.
2. Grip an EZ-bar or dumbbell with palms facing up.
3. Curl the weight up toward your shoulders.
4. Lower slowly until elbows are nearly straight.

Trainer Tip:
Focus on the stretch at the bottom — this increases time under tension for better growth.

6. Incline Dumbbell Curl

Why it works:
By keeping your arms behind the torso, you lengthen the biceps and fully activate the long head for a deeper stretch.

Muscles worked:
Long head of biceps brachii

How to do it:

1. Sit on an incline bench set to about 45°.
2. Let your arms hang straight down.
3. Curl both dumbbells up without moving your shoulders.
4. Lower slowly to feel the stretch.

Trainer Tip:
Perform slow negatives — lowering the weight for 3 seconds boosts growth.

7. Cable Curl

Why it works:
Provides continuous resistance throughout the entire motion — unlike free weights where tension drops at the top.

Muscles worked:
Biceps brachii (both heads)

How to do it:

1. Attach a straight or EZ bar to a low pulley cable.
2. Grip the handle and stand upright.
3. Curl the bar toward your chest while keeping elbows tight.
4. Lower under control.

Trainer Tip:
Never fully lock out your elbows; keep slight tension to maintain muscle engagement.

8. Zottman Curl

Why it works:
Combines both supinated (palms up) and pronated (palms down) movements, strengthening both the biceps and forearms.

Muscles worked:
Biceps brachii, brachioradialis, forearm extensors

How to do it:

1. Start with dumbbells at your sides, palms facing forward.
2. Curl up normally, palms up.
3. Rotate wrists to palms down at the top, and lower slowly.

Trainer Tip:
Use moderate weight and focus on control — the eccentric phase is key.

9. EZ-Bar Curl

Why it works:
Reduces wrist strain while allowing you to lift heavy, making it perfect for intermediate and advanced lifters.

Muscles worked:
Biceps brachii (emphasis on long head)

How to do it:

1. Grip the EZ-bar using the inner angled handles.
2. Keep elbows close to your body.
3. Curl the bar up toward your shoulders and lower with control.

Trainer Tip:
Use the narrow grip to emphasize the outer head; wide grip hits the inner head.

10. Spider Curl

Why it works:
Emphasizes the short head of the biceps and provides maximum isolation by eliminating shoulder involvement.

Muscles worked:
Short head of biceps brachii

How to do it:

1. Lie chest-down on an incline bench.
2. Let arms hang straight down holding dumbbells.
3. Curl up until forearms are vertical, then lower under control.

Trainer Tip:
Keep elbows fixed — this ensures pure biceps tension with no shoulder cheating.

11. Resistance Band Curl

Why it works:
Great for home workouts and offers variable resistance — more tension at the top for peak contraction.

Muscles worked:
Biceps brachii, brachialis

How to do it:

1. Step on the band’s center, holding handles at your sides.
2. Curl upward against resistance, pausing at the top.
3. Lower slowly for control.

Trainer Tip:
Add more challenge by shortening the band or using thicker resistance.

12. Chin-Up (Underhand Grip)

Why it works:
A compound, bodyweight version of a curl — activates multiple muscle groups while heavily targeting the biceps.

Muscles worked:
Biceps brachii, latissimus dorsi, forearms

How to do it:

1. Grab a pull-up bar with palms facing you, shoulder-width apart.
2. Pull yourself up until your chin clears the bar.
3. Lower slowly to full extension.

Trainer Tip:
Keep your core tight and avoid swinging — control the entire motion.

13. Cable Rope Hammer Curl

Why it works:
Uses constant cable resistance and neutral grip for thicker, stronger arms and forearms.

Muscles worked:
Brachialis, brachioradialis, biceps brachii

How to do it:

1. Attach a rope to a low cable pulley.
2. Grip both ends with palms facing each other.
3. Curl upward and split the rope apart slightly at the top.
4. Lower slowly.

Trainer Tip:
Focus on squeezing your biceps and forearms simultaneously at the peak.

14. Reverse Curl

Why it works:
Targets the forearms and brachioradialis while still engaging the biceps for total arm development.

Muscles worked:
Brachioradialis, forearm extensors, biceps brachii

How to do it:

1. Hold a barbell or EZ-bar with palms facing down.
2. Curl the weight up slowly while keeping elbows close.
3. Lower under control.

Trainer Tip:
Use lighter weights — heavy loads can cause wrist strain.

15. 21s Bicep Curl

Why it works:
This triple-phase method (partial + full reps) floods your biceps with blood for an intense pump and endurance boost.

Muscles worked:
Biceps brachii (both heads), brachialis

How to do it:

1. Perform 7 reps from bottom to halfway up.
2. Do 7 reps from halfway up to full contraction.
3. Finish with 7 full-range reps.

Trainer Tip:
No rest between phases — the continuous tension creates a massive pump and muscle fatigue.

How Often Should You Train Biceps?

Aim for:

• 8–20 total sets per week, spread across 2–3 sessions.
• Include 2–3 different curl variations per session.
• Focus on progressive overload (increasing reps, sets, or resistance over time).

Sample Bicep Curl Workout Routine

Trainer Tip: Finish with static holds or slow negatives to boost time under tension and muscle growth.

Safety & Recovery Tips

• Warm up with light cardio and dynamic arm stretches.
• Avoid ego lifting — excessive weight ruins form.
• Stretch and foam roll post-workout to reduce soreness.
• Rest 48 hours between bicep-focused sessions.
• Fuel properly: Ensure adequate protein (1.6–2.2 g per kg bodyweight daily).

FAQs About Bicep Curl Workouts

1. Can I train biceps every day?
No — recovery is essential. Train them 2–3 times per week for best results.

2. Which curl builds the biggest biceps?
Barbell and incline dumbbell curls top the list for hypertrophy.

3. Do high reps or low reps build bigger arms?
Both! Mix 8–12 reps for growth and 15–20 reps for endurance.

4. Should I use dumbbells or barbells?
Both have value — dumbbells improve balance, barbells allow heavier loading.

5. How long before I see results?
With proper diet and progressive training, visible changes appear in 4–8 weeks.

6. Do I need to train forearms separately?
Not always — hammer and reverse curls naturally strengthen forearms.

7. Can beginners do all these exercises?
Start with basic dumbbell and hammer curls, then progress to cables and 21s.

Conclusion

Strong, defined arms come from smart training — not just heavy lifting.
Mix 2–3 curl variations per workout, focus on form, and progressively increase resistance.
With consistent effort, recovery, and proper technique, these 15 bicep curl workouts will help you build bigger, stronger arms — one rep at a time.

References

• Distinct Muscle Growth and Strength Adaptations After Preacher and Incline Biceps Curls (2025)
  Preacher curls favor distal biceps growth, while incline curls target the proximal long head — together they ensure full-arm development.
  👉 PubMed: Distinct Muscle Growth and Strength Adaptations After Preacher and Incline Biceps Curls (2025)
• Electromyographic Comparison of Biceps Curl Variations (2018)
  EMG results show the EZ-bar curl produces the highest activation in the biceps brachii and brachioradialis, proving grip and setup significantly affect muscle engagement.
  👉 PMC: Differences in EMG Activity of Biceps Brachii Among Curl Variants (2018)
• Strength and Hypertrophy Adaptations Between Low- and High-Load Resistance Training (2017 Meta-Analysis)
  Muscle growth occurs across both light and heavy loads when sets are performed near failure — supporting a mix of 6–20+ rep ranges.
  👉 PubMed: Strength & Hypertrophy Adaptations Between Low- vs High-Load Training (2017)
• Training Frequency and Muscle Hypertrophy: Volume-Equated Meta-Analysis (2019)
  When weekly volume is equal, training a muscle 2–3 times per week gives similar results to higher frequencies — ideal for recovery and consistent growth.
  👉 PubMed: How Many Times Per Week Should a Muscle Be Trained? (2019)
• Resistance Training Variables for Optimization of Muscle Hypertrophy (2022 Umbrella Review)
  This large-scale review confirms that training volume, tempo, rest, and effort all play key roles — emphasizing slow eccentrics and progressive overload for best results.
  👉 PMC (Frontiers): Resistance Training Variables for Optimization of Muscle Hypertrophy (2022)