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Kettlebell Isolation Curls
Using kettlebells for curls puts more tension on the biceps due to the construction of the tool. There is more of a pull sensation and it is more challenging than using dumbbells. I like to add Platemate magnets to my kettlebells and perform drop-sets. I will go to failure and take off a weighted magnet (2.5lbs at a time) and continue until I can go no longer then remove another magnet. As always, exhale during the concentric phase as you curl the weight up and inhale on the return down during the eccentric phase.
Kettlebell Incline Curls
Incline curls work the biceps from a starting fully stretched position with the elbows back behind you. Performing these with kettlebells increases the difficulty because there is more pull due to the positioning of the bells. Curl without much shoulder rotation/upper arm movement to isolate the biceps. If you are using dumbbells start with hammer grip and rotate as you curl up. Exhale as you curl and inhale on the return down.
Kettlebell Spider Curls
Spider curls work the biceps from a shortened position. Set the bench at around 45 degrees. Only use slight shoulder rotation/upper arm movement performing these curls. Start with dumbbells and progress to kettlebells. If you are using dumbbells, start with hammer grip on the bottom and rotate as you curl. Exhale as you curl and inhale on the return.
Cable Hammer Curls (Shortened Starting Position)
Hammer rope curls work biceps with a greater focus on the outer, long head as well as brachialis. These curls start with the muscle in the shortened position with elbows in front of the body. There should not be too much upper arm movement/shoulder rotation. Curl and exhale and inhale on the return.
Cable Hammer Curls (Lengthened Starting Position)
These curls also work biceps with a greater focus on the outer, long head as well as brachialis. They are initiated with the elbows behind the back with the biceps in the lengthened position. As with the other hammer curls, there should be minimal upper arm movement performing this exercise.
Barbell Curls Wide and Narrow Grip
For balanced bicep development, it is ideal to put stress on the long (outer) head and short (inner) head. This can be achieved by performing both narrow and wide barbell curls. Try doing sets with arms inside shoulder width and ones with arms slightly outside shoulder width. As you are curling the barbells there should be a slight arcing motion with the upper arms coming forward. Exhale as you are curling and inhale on the return. Keep your abs, lower back, and glutes contracted as you curl. If you find yourself swaying, use a lighter weight.
Barbell Curls with Strength Bands
Adding bands adds difficulty to standard barbell curls making it more challenging to complete the curl. You really feel the tension in the bicep and a squeeze. Attach the bands to pegs and the bar. I position the bands a foot outside my shoulder width grip. Make sure they are equidistant and balanced. Step a few feet away from where the bar is attached. As you curl there will be a horizontal pull/resistance that makes it difficult to complete the latter half of the movement. These curls are performed in the same fashion as standard barbell curls (see above description).
Straight Arm Cable Curls
Straight arm cable machine curls work the short head of the biceps and help to build the biceps peak. Set the cable handle above shoulder height. You may have to kneel if the cable machine does not have high enough settings. Stand or kneel far enough away from the machine to have the plates lifted off eachother at the starting position – this allows for more tension throughout the movement. Keep your elbow high. Curl and bring you hand to the side of your head. Exhale as you curl, inhale on the return.
21's
21’s break a movement down into three parts – the first half, the second half, and the full range of movement. Perform 7 reps of each in that sequence. They totally exhaust a muscle. In this video, I am performing standard barbell curls using this method. 21’s can also be employed for pull-ups, rows, or bench press.
Zottman Curls
Zottman curls work the biceps, brachialis, and brachioradialis . This is a very effective bicep and forearm exercise. Curl and rotate so your palms are facing up. Reverse the rotation at the top of the curl and lower down. Exhale as you curl and inhale while lowering.
Reverse Cable Curls
This is an exercise that works the brachialis and brachioradialis very well. Using a cable machine constant tension is maintained throughout this movement. As you curl avoid too much upper arm movement. Exhale as you curl, inhale on the return.
Standard Barbell Curls with Fat Gripz
These are standard barbell curls see above for the description and cues of how to perform them. Fat Gripz put more stress on the forearms.
Reverse Barbell Curls
This exercise targets the brachialis and brachioradialis. Use inside shoulder-width hand positioning. Curl with minimal upper arm movement. Contract your abs and glutes as you perform the movement to brace your core and avoid swaying. Exhale as you curl, inhale on the return.
Arnold Curl
Arnold curls are a great exercise for building biceps peak. Hold onto a bench or dip bar. Brace yourself and keep your core contracted throughout the movement. Have one arm hanging down. Curl up and rotate the wrist. Slow back down to starting position. Exhale while curling and inhale when returning to the starting position.
Chaos Curls - Barbell Curls with Kettlebells Attached to Strength Bands
Chaos barbell curls are a creative and difficult exercise to target your biceps. Attach a strength band that has just the right amount of resistance to allow the kettlebells to bounce up and down. By creating this instability the biceps are stressed more while trying to control the movement. Treat the movement like a standard curl - avoid swaying and too much movement of the upper arms. Keep your core braced and the movement smooth. Exhale as you curl, inhale on the return.
Kettlebell Hammer Curl
Kettlebell hammer curls target the long (outer) head of the biceps and the forearms. Admittedly, it is not the most comfortable exercise on your hands. This is especially true if the kettlebell does not have a long handle... you hands tend to get crushed. Nonetheless, it is another effective way to hammer curl in my toolbox. Perform this movement like a standard cross-body hammer curl. As you finish the curl, the flat bottom of the kettlebell should be pointing straight up to the ceiling. Slowly control the movement. Exhale as you curl, inhale on the return.
Cable Curls – Standard Grip, Close and Far
This biceps exercise stimulates the short (inner head) of the biceps to a greater extent. By performing cable curls close to the weight stack and far away changes the resistance/strength curve so you put more stress at the beginning and end range of motion. Curl and exhale and lower the weight slowly while inhaling. There should be minimal upper arm movement.
Cable Curls Hammer Grip - Close and Far
Hammer cable curls target the long (outer) head of the biceps and forearm extensor. Just like the above bicep cable curl, the distance away from the weight stack changes the resistance throughout the strength curve. Perform these curls with your upper arm pinned behind you. There shouldn't be any upper arm movement throughout this exercise. Exhale as you curl, inhale on the return.
Band Curls with Kettlebell Attached
This exercise works the inner, short biceps head. You also also try doing these with hammer and reverse grip to target the long, outer bieps head. The oscillating stimulus created by the bounce of the kettlebell on the band really makes the biceps burn. Try to create a bounce by curling up faster then controlling it on the way down. Exhale as you curl, inhale on the way down.
Dumbbell Cross Body Hammer Curl
This is one of my favourite exercises to target the long head of the biceps. Curl across your body with minimal to no upper arm movement. Keep your core braced and do not sway. Exhale as you are curling up, and inhale as you are slowly lowering the weight.
Dumbbell Hammer Curl on Incline Bench
Performing a dumbbell hammer curl on an incline bench works the biceps from the stretched starting position. Set the bench around 80 degrees, only with a slight incline. Otherwise, there is too much stress on the biceps tendon. Keep your elbows back while curling. Also try to avoid lifting you head off the bench. Exhale and curl. Inhale while slowly lowering the weight.
Kettlebell Reverse Curl on Incline Bench
Kettlebell reverse curls are an advanced exercise that targets the long head (outer head) of the biceps and forearms. Try these standing or seated on a 90 degree bench before trying them at an incline. They require a solid foundation of forearm strength. Curl with palms down. Upper arms should be fixed. Exhale as you curl, inhale on the return to starting position.
Strength Band Reverse Curl
The strength band reverse curl is another way to work the long head (outer) of the biceps along with the forearm flexors. Anchor a strength band about a foot off the floor. Face the anchor point and walk back until you start feeling tension on the band. Curl with palms facing down. Keep your core braced and avoid upper arm movement.. Exhale as you curl, inhale on the return.
Strength Band Standard Curl
Strength band biceps curls are like standard biceps curls which target the short head (inner head) of the biceps Anchor a strength band about a foot off the floor. Facing away from the anchor point, walk forward until you start feeling tension on the band. Curl with palms facing up. Keep your core braced and avoid upper arm movement.. Exhale as you curl, inhale on the return.
