So, options always keep your training fresh and exciting.
Here are some great barbell curl variations…
Standing EZ bar curl
We’ve talked about the EZ bar curl and you definitely want it in your bicep workout routine. It alleviates a lot of wrist stress while showing high activation of the biceps and brachioradialis.
But the great thing is, you can train very heavy without having to worry about the pain.
Standing straight barbell curl
This is pretty much the default barbell bicep curl. You can use massive loads to really overload the biceps and it’s a great overall movement. But if it bothers your wrists, refer to the EZ bar variation.
Standing cable curl
You can also do this one using a single grip which would be more of a unilateral movement like the dumbbell curl. But, we’re going to group it with the barbell exercises.
Cables are an amazing training tool due to the constant tension on the target muscle and freer range of movement. Plus, in the Ace study mentioned previously, it was right up there at the top for bicep activation. (4)
Barbell preacher curl
The preacher curl is great because prevents cheating and you can really isolate the bicep muscle. Plus, your upper arm is slightly elevated which involves more of the bicep near the shoulder joint.
So you definitely want to fit this movement somewhere in your regime.
Dumbbell Curl Variations/Exercises
Standing Dumbbell Curl
Standing Dumbbell Curl
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Dumbbells are awesome due to the versatility so there’s no shortage of exercises. But we’ll list a few of the top ones…
Concentration curl
Earlier we talked about how this exercise is superior to many other common variations. The key to doing it correctly though is to drop your elbow down so that your Tricep lies against your inner thigh.
This will prevent you from rocking back during the movement. And just focus on a strong mind/muscle connection for maximum benefit.
Standing alternating dumbbell curl
This variation is undoubtedly the standard for dumbbell bicep exercises. It’s an excellent movement that allows you to train using maximum loads and you really get the unilateral benefits where total body function is concerned.
Avoid cheating and using too much front deltoid and supinate at the top for maximum bicep contraction.
Seated incline dumbbell curl
The seated incline curl is a great exercise that really stretches the biceps and it’s a very effective movement which elicits considerable neuromuscular effort when performed through a full range of motion. (5)
Standing dumbbell preacher/incline curl
If you don’t have access to a standing preacher curl stand, then you can set up a bench to a high incline. And again, you’ll get a great stretch in the biceps and it’s a great variation for purely isolation.
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You can really focus on each bicep which is beneficial for developing a mind/muscle connection.
These exercises are great for structuring your bicep routine around at first to keep things simple. They will improve your strength, build muscle, and help you to develop a good mind/muscle connection for a better contraction.
Barbell and Dumbbell Curl Exercise Tips
These tips are pretty much the same for both the barbell and dumbbell variations since a curl is a curl. But we’ll explain any differences which need to be acknowledged.
Perform the curl in a semicircular (arc) motion to get full extension and contraction.
Focus on the contraction and controlled negatives.
Leave your ego at the door (lift what you can handle).
After you reach just above the bottom portion of a curl, lift your upper arm forward about 30 degrees to activate the bicep near the shoulder joint.
Avoid involving your lower body and back in a standing curl.
Make sure to get good supination of the wrist and squeeze the biceps at the top.
Lower the weight in a slow and controlled movement.
Utilize various rep ranges (8-20 is ideal because the weight won’t be too light or heavy).
Train to failure often to elicit a growth response.
Use dumbbells to correct imbalances and avoid barbell work until you’ve improved.
Cheat curls are beneficial once in a while and should not be performed using excessive rocking, but rather a little momentum.
Use both for maximum gains!
Sample Bicep Workout
Make sure to warm up with a few lighter progressive sets before you attempt the working sets.
EZ bar curl superset w/ seated incline curls
3 sets x 10 reps to failure each exercise (30-second rest between sets)
Up for an even more hardcore bicep challenge? Try These 7 exercises or do the full workout!
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Wrapping Up
The barbell and bicep curl is the best free weight options that we have at our disposal for maximizing our fullest bicep potential.
These exercises will pack on the size and strength while offering so many variations and interesting ways to include them in your arm routine.
Both have advantages and drawbacks but so does everything in life. But weight training and fitness, in general, is really about using different tools to ultimately achieve one goal in the end.
Here are some great barbell curl variations…
Standing EZ bar curl
We’ve talked about the EZ bar curl and you definitely want it in your bicep workout routine. It alleviates a lot of wrist stress while showing high activation of the biceps and brachioradialis.
But the great thing is, you can train very heavy without having to worry about the pain.
Standing straight barbell curl
This is pretty much the default barbell bicep curl. You can use massive loads to really overload the biceps and it’s a great overall movement. But if it bothers your wrists, refer to the EZ bar variation.
Standing cable curl
You can also do this one using a single grip which would be more of a unilateral movement like the dumbbell curl. But, we’re going to group it with the barbell exercises.
Cables are an amazing training tool due to the constant tension on the target muscle and freer range of movement. Plus, in the Ace study mentioned previously, it was right up there at the top for bicep activation. (4)
Barbell preacher curl
The preacher curl is great because prevents cheating and you can really isolate the bicep muscle. Plus, your upper arm is slightly elevated which involves more of the bicep near the shoulder joint.
So you definitely want to fit this movement somewhere in your regime.
Dumbbell Curl Variations/Exercises
Standing Dumbbell Curl
Standing Dumbbell Curl
Report this ad
Dumbbells are awesome due to the versatility so there’s no shortage of exercises. But we’ll list a few of the top ones…
Concentration curl
Earlier we talked about how this exercise is superior to many other common variations. The key to doing it correctly though is to drop your elbow down so that your Tricep lies against your inner thigh.
This will prevent you from rocking back during the movement. And just focus on a strong mind/muscle connection for maximum benefit.
Standing alternating dumbbell curl
This variation is undoubtedly the standard for dumbbell bicep exercises. It’s an excellent movement that allows you to train using maximum loads and you really get the unilateral benefits where total body function is concerned.
Avoid cheating and using too much front deltoid and supinate at the top for maximum bicep contraction.
Seated incline dumbbell curl
The seated incline curl is a great exercise that really stretches the biceps and it’s a very effective movement which elicits considerable neuromuscular effort when performed through a full range of motion. (5)
Standing dumbbell preacher/incline curl
If you don’t have access to a standing preacher curl stand, then you can set up a bench to a high incline. And again, you’ll get a great stretch in the biceps and it’s a great variation for purely isolation.
Report this ad
You can really focus on each bicep which is beneficial for developing a mind/muscle connection.
These exercises are great for structuring your bicep routine around at first to keep things simple. They will improve your strength, build muscle, and help you to develop a good mind/muscle connection for a better contraction.
Barbell and Dumbbell Curl Exercise Tips
These tips are pretty much the same for both the barbell and dumbbell variations since a curl is a curl. But we’ll explain any differences which need to be acknowledged.
Perform the curl in a semicircular (arc) motion to get full extension and contraction.
Focus on the contraction and controlled negatives.
Leave your ego at the door (lift what you can handle).
After you reach just above the bottom portion of a curl, lift your upper arm forward about 30 degrees to activate the bicep near the shoulder joint.
Avoid involving your lower body and back in a standing curl.
Make sure to get good supination of the wrist and squeeze the biceps at the top.
Lower the weight in a slow and controlled movement.
Utilize various rep ranges (8-20 is ideal because the weight won’t be too light or heavy).
Train to failure often to elicit a growth response.
Use dumbbells to correct imbalances and avoid barbell work until you’ve improved.
Cheat curls are beneficial once in a while and should not be performed using excessive rocking, but rather a little momentum.
Use both for maximum gains!
Sample Bicep Workout
Make sure to warm up with a few lighter progressive sets before you attempt the working sets.
EZ bar curl superset w/ seated incline curls
3 sets x 10 reps to failure each exercise (30-second rest between sets)
Up for an even more hardcore bicep challenge? Try These 7 exercises or do the full workout!
Report this ad
Wrapping Up
The barbell and bicep curl is the best free weight options that we have at our disposal for maximizing our fullest bicep potential.
These exercises will pack on the size and strength while offering so many variations and interesting ways to include them in your arm routine.
Both have advantages and drawbacks but so does everything in life. But weight training and fitness, in general, is really about using different tools to ultimately achieve one goal in the end.
