Men's Fitness. Barbell curls, hammer curls, preacher curls—there are all sorts of biceps curl variations for you to try. But ...

Sit on the bench holding a pair of dumbbells, with your shoulders tight and your head up (not resting on the bench pad).

Many of my clients make the mistake of swinging their hips or moving their entire arm while curling. But bicep curls need to be done slowly and steadily to achieve the maximum benefits.

Rob Wagener, a NASM-certified personal trainer, says the Zottman curl is a good exercise to try when you want to add variety, as it involves both a bicep curl and a reverse curl in one movement ...

The hammer curl is one of the ways to do biceps curls most of us learn in the gym, often because it's actually easier to perform than the palms-up version.

“Bicep curls are largely undertaken to increase strength and muscle size, while hammer curls increase thickness in your muscles and create an overall more aesthetically pleasing arm,” he says.

Bicep curls: more targeted bicep work, increase arm size and shaping, aesthetic gains. Both hammer curls and bicep curls have a place in your strength-training routine.

The biceps curl exercise is great for building upper body strength. This classic arm workout will also help you strengthen other parts of your body, too, including your core and shoulders.

However, hammer curls also emphasize two other arm muscles: the brachialis, a muscle beneath the biceps brachii that helps support the elbow joint, and the brachioradialis, a forearm muscle that ...

The Ideal Number of Bicep Curls for Building Muscle When it comes to building muscle, two principles are key: mechanical tension – the force generated through resistance – and progressive ...

Perform the bicep curl, but with one arm at a time instead of curling both weights up together. Curl the right arm up first, then lower it down. Then curl the left arm up and lower it down.