Building bigger and stronger biceps is a common goal for many athletes. But, a problem many people run in to is their biceps stop growing all of a sudden. Also known as a plateau. To break through these plateaus, it is necessary to create variety by using different curl variations.

To maximize bicep growth, you must understand these different types of curl variations. Different variations hit the muscle from unique angles.

There are three core types of curls. The contracted position curl, the standard curl, and the curl where the muscle is already stretched.

Let's dive into these variations and explore how each can help you achieve your bicep goals.

 

1. Contracted Position Curl

Definition: Contracted position curls are exercises where the biceps are fully contracted at the top of the movement. This curl variation emphasizes the peak contraction, providing the most tension on the biceps.

Examples:

 

• Concentration Curl: Sit on a bench, rest your elbow on the inside of your thigh, and curl a dumbbell with a full range of motion.
• Preacher Curl: Use a preacher bench to perform curls, so you can isolate the biceps and prevent cheating by using other muscles.

 

Benefits:

 

• Enhances peak contraction and bicep definition.
• Isolates the biceps, minimizing help from other muscles.
• Great for focusing on the mind-muscle connection.

2. Standard Curl

Definition: Standard curls are the most common type of bicep exercise. This curl variation starts from a neutral or slightly bent arm position then moves through the full range of motion.

Examples:

 

• Standing Barbell Curl: Stand with your feet shoulder-width apart, hold a barbell with an underhand grip. Then curl the barbell while keeping your elbows close to your body.
• Dumbbell Curl: Hold a dumbbell in each hand with an underhand grip and curl them simultaneously or alternately.

Benefits:

 

• Builds bicep mass and strength.
• Can be performed with various equipment, including dumbbells, barbells, and cables.
• Versatile and easy to change for different fitness levels.

3. Stretched Position Curl

Definition: Stretched position curls involve starting with the biceps already in a stretched state. This curl variation places more tension on the biceps at the beginning of the movement. Also, this promotes muscle growth through the entire range of motion.

Examples:

 

• Incline Dumbbell Curl: Sit on an incline bench with dumbbells in each hand, arms hanging down. Then, curl the weights while keeping your upper arms stationary.
• Cable Curl with Arms Behind: Stand in front of a cable machine with the cables set at the lowest point. Then, the handles behind your body and curl the weights.

Benefits:

 

• Increases muscle fiber recruitment by starting from a stretched position.
• Enhances the muscle's ability to grow by working through a larger range of motion.
• Effective for targeting the long head of the bicep, which contributes to arm size.

Tips for Maximizing Bicep Growth

 

• Vary Your Routine: Incorporate all three curl variations into your training program. This will target the biceps from different angles and promote balanced growth.
• Progressive Overload: Gradually increase the weight, reps, or sets. So you can continue challenging your muscles and stimulating growth.
• Proper Form: Focus on maintaining proper form to avoid injury so you can ensure the biceps are being effectively targeted.
• Recovery: Allow enough rest between workouts. Also, ensure you’re getting enough protein and sleep to support muscle recovery and growth.

Conclusion

Growing your biceps can be tough. Many people hit plateaus in their growth, and do not know where to go from there. Using different curl variations can help you break through these periods where growth is slow.

By incorporating contracted position curls, standard curls, and stretched position curls into your routine, you can effectively stimulate bicep growth and achieve your fitness goals.

 

If you're thinking "Well now I know what variations to do, but now how fast or slow do I do them!?", read our article on optimal rep speed.

 

Remember to focus on proper form, progressive overload, and recovery to get the most out of your bicep workouts.

Happy lifting!