ActiveWorkouts5 exercises that are better than bicep curls to add inches to your armsSwitch up your regular curl routine with these five alternative exercisesWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkouts5 exercises that are better than bicep curls to add inches to your armsSwitch up your regular curl routine with these five alternative exercisesWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Switch up your regular curl routine with these five alternative exercises
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
If there’s an exercise that dominates the gym floor when it comes to building bulging biceps, it’s the bicep curl and, rightly so. Not only is it incredibly effective, hitting the biceps brachii muscles (the long and short head of the biceps), to improve their roundness and strength, but it’s also a suitable exercise for the beginner through to the well-versed athlete.
The only problem is that constant bicep curls can get a little, you know…boring. This can often lead to you not giving them 100% effort during each training session, leaving serious gains on the table. If this sounds familiar, then maybe it’s time to swap your regular curls with some fresh new exercises instead. These are our favourites…
1. Zottman curls
(Image credit: Future)
(Image credit: Future)
We previously wrote aboutwhy we love the Zottman curland it’s not just because they will leave your biceps with a serious pump, but they’realso brilliant for building your grip strength and forearms. Using an overhand and underhand grip through the movement helps target different areas of the arm, so you get more bang for your buck. Just don’t reach for thepair of dumbbellsyou usually do your curls with, as these, are far more challenging.
2. Chin ups
(Image credit: Getty Images)
(Image credit: Getty Images)
3. Incline dumbbell curl
(Image credit: Shutterstock)
(Image credit: Shutterstock)
4. Barbell bent over row
(Image credit: Shutterstock)
(Image credit: Shutterstock)
This isn’t just great for the biceps, it also hits your major back muscles, shoulders, spinal erectors, forearms and core. As it’s a compound exercise, using lots of upper body muscles rather than isolating a single muscle group, you should be able to load up the barbell and go a lot heavier than you would doing a regular bicep curl.
5. Hammer curls
(Image credit: Getty Images)
(Image credit: Getty Images)
If you don’t want to stray too far from your regular dumbbell curls, the hammer curl is an easy switch-up. As well as targeting your biceps, the hammer curl also works the brachialis (the muscle underneath the biceps which aids elbow flexion) and the brachioradialis (one of forearm muscles that support elbow flexion). This is due to holding the pair of dumbbells with a neutral grip (palms facing each other). It will therefore work your forearms and also improve your grip strength to a far greater degree than the regular bicep curl. Plus, it also works your deltoids.
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