Curls Exercises to Grow Your Biceps

Oluwatobi Fajuyi
Fitness
November 29, 2024

If you’re looking to build stronger, bigger biceps, you need exercises that target every angle of this muscle group. Today, we’re diving into three proven biceps-building exercises: concentration curls, barbell curls, and incline hammer curls.

These moves focus on strength, size, and shape—perfect for anyone looking to take their arm workouts to the next level.

Are you interested in learning more about growing your biceps and staying consistent? You can book a free personalized fitness consultation with us.

Biceps Curls Workout

1. Concentration Curls

Concentration curls are perfect for isolating the biceps brachii. This allows for a deeper mind-muscle connection. Concentration curls are great for improving the peak of your biceps and giving that well-defined shape.

How to Perform:

  • Sit on a bench with your legs apart and hold a dumbbell in one hand.
  • Rest your elbow on the inside of your thigh.
  • Slowly curl the dumbbell up while keeping your upper arm still.
  • Lower it back down with control.

Pro Tip: Focus on squeezing the biceps at the top for maximum muscle engagement..

2. Barbell Curls

Barbell curls are a staple in any biceps workout. These target the long head and short head of the biceps. Barbell curls help in building mass and overall size. This makes it ideal for lifting heavier weights and building strength over time.

How to Perform:

  • Stand upright, holding a barbell with an underhand grip, shoulder-width apart.
  • Keep your elbows close to your torso and curl the barbell upward.
  • Lower it slowly to the starting position.

Pro Tip: Avoid swinging the barbell; keep the motion controlled for better results.

3. Incline Hammer Curls

Incline hammer curls focus on the brachialis, the muscle underneath the biceps. This adds thickness to your arms. Incline hammer curls also give your biceps a well-rounded appearance, which makes them look fuller.

How to Perform:

  • Set your bench to a 45-degree incline and sit back with dumbbells in each hand.
  • Hold the dumbbells with a neutral grip (palms facing each other).
  • Curl the weights upward, keeping your elbows close to your torso.
  • Lower them back down slowly.

Pro Tip: Maintain a neutral grip throughout to fully engage the brachialis and forearms.

Build a Stronger Arm Day Routine

For a balanced biceps workout, combine these exercises into your arm day routine:

  • Concentration Curls: 3 sets of 10–12 reps.
  • Barbell Curls: 3 sets of 8–10 reps.
  • Incline Hammer Curls: 3 sets of 10–12 reps.

Pair this routine with proper nutrition and adequate recovery to maximize muscle growth.

Why These Exercises Work

Each of these exercises targets a different part of the biceps, ensuring balanced development:

  • Concentration curls enhance peak and definition.
  • Barbell curls build overall size and strength.
  • Incline hammer curls add thickness and detail.

By incorporating these moves into your workout plan, you’ll achieve arms that are not only bigger but also more proportional and defined. Other workouts, like kettlebells workout can also help.

Bottomline

Are you ready to grow your biceps? We are here to guide your fitness journey with expert tips and resources. Explore our workout plans and start building the physique you’ve always wanted.

Try these biceps exercises and share your progress on social media by tagging us. Let’s grow stronger together!

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