The Curl Variations That Actually Matter For Growth

Introduction to Curl Variations00:00

In training for many years, the only curl variations known were barbell curls, dumbbell curls, and cable curls. This creates a codex of curls organized into four categories that can be recombined to create dozens and dozens of different curl variations, allowing for consistent training without staleness and promoting massive bicep growth.

Implement Categories00:31

Implements refers to the equipment used for lifting weights. There are six implement categories:

• Barbell curls
• Easy bar curls
• Dumbbell curls
• Cable curls
• Dual cable curls, which allow movement behind the body in ways regular cables don't
• Curl machines

Each implement can be used in different ways by applying the three other categories to them.

Angle Variations01:30

Multiple angles can be used with any of the implements discussed:

• Forward lean as seen in spider curls
• Upright posture, which has two options: standing or seated
• Incline curls with various incline degrees
• Lying curls
• Decline curls, described as the ultimate clown stretch

Almost all angles can be performed with combinations of dumbbells, barbells, easy bars, machines, and cables.

Bilateral vs Unilateral Execution02:30

For most situations, curls can be performed bilaterally (both arms simultaneously) or unilaterally (one arm at a time). Unilateral curls can provide better muscle contraction, mind-muscle connection, and more force, but they are less stable and take more time since each arm is trained separately. Both bilateral and unilateral approaches are excellent choices.

Grip Variations03:31

There are four grip options:

• Underhand grip - the most common grip position
• Supinating grip - requires grabbing the outside of dumbbells starting from neutral position and rotating so pinky is up at the top of the curl, then controlled descent. This works the supination function of the biceps, which brings the palm up and out
• Neutral grip - otherwise known as hammer curls
• Overhand grip - also known as reverse curls, which doesn't hit the biceps much but targets forearm flexors and the forearms themselves

Combining the Four Categories05:01

To create curl variations, pick one variable from each of the four categories: implement, angle, bilateral/unilateral, and grip. Check that the combination is physically possible, as some combinations like overhand curls on a V-shaped curl machine are not feasible. Choose variations that provide good mind-muscle connection, feel comfortable on joints, and allow for good progression.

Programming Recommendations06:00

Select two to four curl variations to perform in any given microcycle for four to eight week meso cycle lengths. Keep variations that work well at the end of each meso cycle, delete those that don't, and replace with new exercises created from the four categories. Over time, some curl variations may be favored over others, but it's beneficial to keep an open mind and try new variations when staleness occurs.

Biomechanical Effectiveness Principles06:31

Some curls are likely more effective based on biomechanical principles:

• Spider curls (leaning forward) bias peak contraction with high tension but don't generally tend to be as effective
• Hammer curls are fine but the wrist position is replicated in most back training movements like rows, pull-ups, and pull-downs, making them potentially redundant since they train muscles already receiving volume from back work while missing direct bicep stimulus underhand supinated posture
• Stretch-position curls are typically most effective, including behind-the-back dual cable cross curls, low incline curls, lying curls, and decline curls