The Curl Variations That Actually Matter For Growth
In a Nutshell
Curl variations are built by combining one option from each of four categories: implement (barbell, dumbbell, cable, machine), angle (incline, upright, decline, etc.), bilateral vs unilateral execution, and grip (underhand, supinating, neutral, overhand). The most effective variations place the biceps under stretch—low-incline, lying, decline, and behind-the-back dual-cable curls—while hammer curls are largely redundant because their wrist position is already trained by rows and pull-ups. Rotate two to four of these combinations every 4–8 weeks to keep progress moving without staleness.
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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.
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.
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.
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.
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