Up Your Arm Routine with These 3 Curl Variants With Corey

Are you ready to flex your knowledge of dumbbell lifts? The bicep curl is one of the most popular routines, and you can make it more exciting with curl variants. The hardest part is deciding which one to do first! Corey’s expertise will show you how to do them correctly and get an excellent workout. 

Corey’s Curl Variants for Muscular Arms

Corey uses his attention to detail and extensive personal training experience to help clients achieve their weight-loss goals. What bicep curls does he recommend for your workouts? Here are his three variants for unbelievable results. 

1. Spider Curls

Grab a seat and get to work with the spider curl. This exercise raises the bar because it isolates your biceps and requires more focus. You’ll need an incline bench, dumbbells and a desire for bigger muscles! Here’s how to iron out this routine:

• Set the incline bench at a 45-degree angle and press your chest against the top. 

• Tuck your chin and slightly tilt your head down.

• Grab the dumbbells with an underhand (or supinated) grip and curl them toward your shoulders. Watch your elbows and keep them stationary! 

• Lower your arms back to the starting position and maintain control in each rep. 

  
  

2. Hammer Curls

The hammer curl is one of the favorite variants among Chris Protein personal trainers! While it deviates from the typical motion, it works the brachialis and brachioradialis muscles. In other words, your arms get bigger! Here’s how to rock this exercise:

• For this exercise, you get to stand tall and proud. Grab a dumbbell for each hand and make your palms face your body. 

• Before you lift, tuck in your elbows and stick them to your sides. Then, you can curl the weight toward your shoulders. 

• Once you reach the apex, squeeze your muscles and feel the burn! Lower slowly to maintain control and maximize your gains. 

  
  

3. Reverse Grip Curls

If you want tougher curl variants, you need the reverse grip edition. Complex exercises may require personal trainer assistance, so don’t hesitate to reach out! This workout includes an underhand grip, so just picture a night at the bowling alley. Here are the tips you need:

• Get a grip with dumbbells and make your palms face downward. Lifting upward in reverse may be tougher, but it’s worth it for the gains. 

• Straighten your back and keep your elbows close to your side. Then, curl your dumbbells toward your shoulders while focusing on the forearms. Don’t let your wrists bend!

• Flex your muscles at the top and hold for a few seconds before lowering. Your mind may want to drop the dumbbells, but maintain control and curl your enthusiasm!

  
  

  Click here to check out a video demo of each one!

  
  

More Curl Variants to Try in Your Workouts 

The best bicep curls align with your fitness goals and workout preferences. Besides Corey’s exercises, there are three others to add to your routine! 

1. Concentration Curl

Concentration curls require focus as if they're an SAT test. Control is the objective here, so pick a weight that provides resistance and helps your form. Reps in this exercise are terrific for enhancing grip strength and forearm size, so add it to your routine with these steps: 

• Sit on a workout bench and lean forward. Place an elbow against your inner thigh to create leverage for your curl. 

• Pull the weight toward your face and only move your forearms. These curl variants require the rest of your body to stay still! 

• Squeeze your biceps at the apex and slowly return the biceps to the starting position. 

  
  

2. Towel Curls

Who says you have to have a dumbbell? If you’re on the go, you can use nearly anything as a weight! Use a towel when traveling because it’s convenient and won’t wipe you out.

Experts recommend using a hand towel because it’s easy to roll into a rope. Here’s how you can make it happen:

• Start by twisting the towel into a rope or a strap. Once you configure it perfectly, wrap it around your leg for these curl variants.

• Pull your leg until you make a 90-degree angle and are ready for the starting point. Then, grab your knee until it’s as close as possible to your chest. 

• Use your muscles to curl your arms as much as possible on each rep. While the focus is on your arms, you’re also getting excellent lower body work! Who says you have to skip leg day?

  
  

3. Preacher Curls

Eager for some heavenly biceps? Preacher curls put your arms to work because it’s another isolation exercise. Your biceps work by themselves to get bigger and better with every rep. You’ll need a pad for the workout, so get your arms ready for one of the best curl variants. 

• First, get a pulpit or a preacher's bench. This seat has a padded slant that supports your arm! Sit where your armpits are close to the pad’s top edge. 

• Grab the bar or dumbbell with an underhand grip with your palms facing up. Pull them one at a time for extra focus if you're using free weights. 

• Slowly curl the weight toward your shoulders while keeping your arms glued to the pad. This form keeps your biceps isolated! Use your upper arm as an anchor and squeeze your biceps at the top before lowering them. 

  
  

The Big Benefits of Bicep Curl Variants

Bicep reps are popular in the gym, and for good reason. You’re working two muscles — the brachialis and the brachioradialis — and getting a solid workout with each variant. Besides upper arm building, you’re enhancing grip strength.

Varying your bicep exercises helps your routine in the long run. Gymgoers may use a workout plan for accountability and staying on a schedule, though it can get stale. 

How do you break up the monotony? Some people take their fitness regimen outside and do arm exercises under the sun. 

The last thing you want in your routine is a plateau. If you do curl variants, you can restart your journey and build muscle growth! Each rep strengthens your muscle heads and grows thicker arms. By challenging your arms, you’re introducing hypertrophy and creating a forearm-ula for success.

Build Bigger Biceps With Chris Protein Personal Training

Curl variants offer comprehensive muscle growth and a better-looking physique. Who wouldn’t want to build an arm-y of muscle growth? 

If you’re ready to build your biceps, book a free transformation session with Chris Protein Personal Training in Austin! Your first visit includes a comprehensive health assessment and a customized plan to achieve your goals. The expert trainers will give you a gym tour to preview the state-of-the-art equipment.