There are various arm curl exercises that target different muscles in the arms, including the biceps and brachialis. Here's a list of ten effective arm curl exercises:
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Barbell Bicep Curl:
- Stand with a straight back, holding a barbell with an underhand grip. Curl the barbell towards your chest, engaging your biceps.
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Dumbbell Bicep Curl:
- Hold a dumbbell in each hand, palms facing forward. Curl the weights toward your shoulders while keeping your elbows close to your body.
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Hammer Curl:
- Similar to the dumbbell bicep curl, but with a neutral grip (palms facing each other). This targets the brachialis and brachioradialis muscles.
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Preacher Curl:
- Use a preacher bench to support your arms as you perform curls. This isolates the biceps by preventing swinging or cheating.
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Concentration Curl:
- Sit on a bench, lean forward, and perform single-arm curls, focusing on each bicep individually. This emphasizes the peak of the bicep.
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EZ Bar Curl:
- Use a cambered (EZ) bar for a different grip angle, which can be more comfortable on the wrists compared to a straight bar.
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Reverse Curl:
- Hold a barbell or dumbbells with an overhand grip. This targets the brachialis and brachioradialis more than the traditional bicep curl.
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Cable Curl:
- Attach a straight bar or rope to a cable machine and perform curls. The constant tension provided by the cable adds resistance throughout the movement.
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Spider Curl:
- Lie face-down on an incline bench and perform curls, allowing for a full range of motion without any body momentum.
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Zottman Curl:
- Perform a regular dumbbell curl with a supine (palms facing up) grip, but at the top of the movement, rotate your wrists to a pronated (palms facing down) grip before lowering the weights. This works both the biceps and forearms.
Remember to maintain proper form, control the movements, and choose weights that allow you to perform the exercises with good technique. It's also crucial to warm up before starting any workout and consult with a fitness professional if you're new to these exercises.Â
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