Many people avoid direct forearm training. But working your forearms brings two significant benefits. First, you develop a set of muscular forearms that look great. Second, forearm training strengthens your grip (1). As a result, you can hold weights more comfortably and prevent grip strength from ever being a limiting factor in your training.

Having a solid grip is also beneficial for your daily life. For example, holding weights is easier, and you can effortlessly carry objects, such as bags full of groceries.

While there are tons of ways to approach forearm training, behind the back wrist curls are one of the simplest and most effective movements you can do. The exercise offers a good range of motion; it has a significant overloading potential and is easy to learn.

How to do a Behind the Back Bicep Wrist Curl 

1. Place an empty barbell on a rack positioned at mid-thigh level.
2. Face away from the barbell and grab it evenly with your palms facing back.
3. Brace your abs, take a breath, and unrack the barbell. 
4. Bring your shoulders back, spread your feet hip-width apart, keep your abs tense, and squeeze your glutes. Your arms should be to your sides.
5. Take a breath and curl the barbell by flexing your wrists as much as you can.
6. Hold the top position for a moment and lower the barbell by extending your wrists. As the barbell moves down, allow it to roll to your fingertips. Exhale.
7. Take another breath and curl the barbell again.
8. Once finished, carefully place the barbell on the rack.

What muscles are activated with the behind the back bicep wrist curl?

The primary muscles involved with the behind the back barbell curls are the forearms. The exercise emphasizes our wrist flexors (flexor carpi radialis and flexor carpi ulnaris), which produce the force needed to curl the barbell (2, 3). These same muscles also engage in lowering the barbell back to the starting position. 

Behind the back wrist curls involve other forearm muscles, such as the brachioradialis, but to a much smaller degree. Most other muscles flex isometrically to help us hold onto the barbell as we go through the exercise.

Unlike many forearm movements, behind the back wrist curls are also beneficial for core engagement. Our abs, transverse abdominis, obliques, erector spinae, and glutes engage to keep us upright and stable during the movement.

Tips to Master the Behind the Back Bicep Wrist Curl with a Barbell

The most important tip to remember for behind the back curls is to use the appropriate load. Doing so will allow you to do each repetition with a full range of motion and good technique. In contrast, using more weight often leads to poor technique and increases the risk of dropping the barbell behind you. The goal is to do at least ten smooth repetitions with a good range of motion.

Like many beginners, you might struggle to do the exercise with a traditional 20-kilogram barbell. If so, use a lighter straight bar to build a foundation.

Another critical element of a good behind the back wrist curl is maintaining a stable and upright position. So, engage your midsection and squeeze your glutes before each set.

The last tip to keep in mind for the movement is to do each repetition slowly and with reasonable control. Feel your forearms stretch as you lower the barbell, then follow up with a forceful squeeze at the top position.

Variations and Modifications of the Behind the Back Bicep Wrist Curl with a Barbell

1. Single-Arm Behind The Back Wrist Curl

The single-arm behind the back wrist curl is an excellent variation that lets you focus on one forearm at a time. The goal is to hold onto a dumbbell or kettlebell and follow the instructions we shared earlier.

2. Behind The Back Cable Wrist Curl

The cable version of the wrist curl is a perfectly viable option. You can overload your forearms with a lot of weight thanks to the constant tension you receive from the cable. Plus, depending on the attachment you use, you can train both arms simultaneously or one at a time.

3. Behind The Back Pause Wrist Curl

Adding a pause is a fantastic way to make any exercise more challenging. Doing so is particularly beneficial for wrist curl exercises because many people struggle to form a good mind-muscle connection with their forearms. By adding a pause, you learn how to activate the muscles in your forearms.

Mistakes to Avoid

A common mistake related to behind the back wrist curls is using a partial range of motion. Trainees often use more weight than they should, limiting their ability to do the exercise effectively. Avoid the error by starting with a lightweight and moving the bar through a full range of motion. Feel your forearms stretch as you lower the barbell and follow that with a forceful contraction. 

A similar mistake to the first one relates to using momentum to lift the bar and not controlling it on the way down. Doing so is bad because you cannot put as much tension on your muscles and instead force your connective tissues to support a more significant percentage of the load. Like the first mistake, avoid the error by being mindful of your technique, using a full range of motion, and doing repetitions smoothly. 

The third significant mistake related to behind the back wrist curls is doing the same thing repeatedly. Like any other muscle in the body, our forearms benefit from increasingly greater tension, which comes from progressive overload: doing more work as time passes. So, look for ways to keep challenging yourself. Use more weight, do more reps and sets, add a brief pause at the top, and train your forearms more frequently throughout the week.

Similar Exercises to the Behind the Back Bicep Wrist Curl with a Barbell

Zottman Curl (Dumbbell)

Zottman dumbbell curls are a bicep and forearm exercise with numerous benefits. The goal with the movement is to curl the dumbbells with palms facing up, rotate your wrist 180 degrees at the top, and finish the repetition with a reverse-grip curl. Doing so is a practical way to train your biceps and forearms evenly.

Shrug (Dumbbell)

While primarily a trapezius exercise, the shrug is excellent for forearm growth. The goal with the movement is to grab a pair of dumbbells, stand tall, and begin to elevate and lower your shoulders. In doing so, you strengthen and develop your upper back muscles. But since shrugs force you to hold a pair of heavy dumbbells, your forearms and hands also work hard.

Seated Wrist Curl (Dumbbell)

The seated wrist curl is a great isolation movement for your forearms. You have to grab a dumbbell, sit on a gym bench, place your forearm on your thigh, and have your palm face the ceiling. You then have to flex and extend your wrists, training the same muscles as you would with behind the back wrist curls.

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Concentration curls are among the most popular arm isolation exercises, with roots dating back to the 1960s. Back then, every bodybuilder did the exercise to pump their biceps and boost their chances of winning competitions. For instance, Arnold did concentration curls by bending forward and having his working arm hang straight down. Then, from that position, he would curl the dumbbell as many times as possible, ensuring his elbow remained steady.

Concentration curls aren’t as popular these days, thanks to cable machines, curl machines, and preacher benches taking over arms training. Still, the exercise is beneficial and can lead to impressive bicep growth when used correctly. Plus, all you need is a dumbbell and somewhere to sit.

Doing concentration curls is relatively simple, but there are some nuances you should learn. The objective is to sit down, bring your working arm between your legs, and place the tricep against the inner thigh. Then, curl the dumbbell, switch arms, and perform the same number of repetitions. Unfortunately, that guidance alone isn’t always enough for trainees to take full advantage of the exercise, so we’ll discuss it more in-depth below.

We recommend including the concentration curl late into your ‘pull’ or bicep sessions. Start with a light dumbbell to get familiar with the exercise, and do at least 15 slow and controlled repetitions per side.

Level of Exercise: Beginner

How to do a Concentration Curl

1. Take a lightweight and sit on a flat gym bench.
2. Spread your legs wide and place the dumbbell on the floor between your legs.
3. Reach down and grab the weight with your right hand.
4. Lift the weight off the floor and place the right tricep (upper arm) against your inner leg.
5. Keep your chest out and body stable, take a breath, and straighten your arm.
6. Curl the dumbbell slowly until your wrist is higher than your elbow. As the dumbbell moves up, keep your upper arm in the same position against your inner leg and avoid having it move up.
7. Pause for a moment and squeeze your muscle at the top of the repetition. Your palm should face the ceiling.
8. Lower the dumbbell slowly and extend your elbow entirely as you exhale. Feel the muscle work throughout all reps.
9. Take another breath and repeat.
10. Once finished, set the weight on the floor, reach with your opposite hand, and grab it.
11. Set yourself up the same way, having your left tricep (upper arm) against your inner leg and your body stable.
12. Repeat for the same number of reps, performing each slowly, and squeeze your upper arm at the top of each rep.

What muscles does a concentration curl activate?

Concentration curls are an isolation exercise that strengthens and develops the bicep (1). The muscle group covers the front of our upper arms, and its primary function is to produce elbow flexion (bending the arms) (2). Our biceps also play a role in wrist supination, which occurs as we rotate our palms from a neutral to a forward-facing position.

Similarly, concentration curls engage the brachialis muscle group, which lies underneath the bicep and assists with elbow flexion (3). Developing the brachialis pushes the bicep out more, making our upper arms appear larger and more muscular. 

Our brachioradialis also contributes during concentration curls but to a much smaller extent. The muscle covers the top of our forearms and contributes to elbow flexion (4).

Concentration Curl Vs. Bicep Curl 

Concentration curls and regular curls are identical in many ways. Both exercises isolate the biceps, causing them to grow and get stronger. The two activities also offer the same range of motion, which means they activate the muscle similarly.

The primary difference between concentration and regular curls is that you must perform the former with a dumbbell or kettlebell, whereas regular curls offer more variety. You can do regular curls with dumbbells, kettlebells, EZ bars, barbells, cable machines, etc.

Another difference between the two exercises is that regular curls allow you to train seated or standing, whereas you typically perform concentration curls seated. You can perform Arnold’s version where you bend from a standing position, but that could make it more difficult to isolate your bicep because your thighs don’t keep your elbows stationary. Plus, folks with lower back issues might find that version of the concentration curl uncomfortable.

Research notes another significant difference between concentration curls and most other bicep exercises. In an ACE-sponsored study from 2014, researchers compared eight of the most common bicep exercises (1). The objective was to determine which exercise caused the most significant biceps activation. Sixteen men and women with some lifting experience performed all the exercises while having electrodes hooked on their anterior deltoids, biceps, and brachioradialis muscles. Concentration curls showed the highest bicep activation, with cable curls coming far behind at the second spot.

Researchers noted that a likely explanation for the effect is that concentration curls force the muscle to do all the work. In contrast, the shoulders and brachioradialis can take away some of the weight during most other curls, resulting in lesser muscle activation. A notable benefit of concentration curls is that you can easily take your ego out of the equation and train your bicep well, even when using a lighter weight.

Variations and Modifications of the Concentration Curl

1. Standing Concentration Curl

One way to perform the exercise is as Arnold did concentration curls back in the day. Grab a dumbbell, bend, and let your arm hang straight down. Once in position, curl the dumbbell while keeping your elbow and body steady. Alternatively, you can lean, stagger your stance, and place your elbow against the inner leg, similar to how you would during seated concentration curls.  Once finished training one side, set the weight on the floor, pick it up with the opposite hand, and do the same number of reps.

2. Hammer Concentration Curl

Hammer concentration curls are a movement that allows you to use slightly more weight and involve your forearm muscles better. Instead of keeping your palm neutral, you must rotate it so your thumb points at the opposite thigh instead of forward. Perform reps slowly and squeeze your muscles throughout from start to finish.

3. Bodyweight Concentration Curl

Bodyweight concentration curls are among the weirder exercises you can do for your bicep, but the movement works if you don’t have any equipment. The objective is to sit and assume the same position as you would for traditional concentration curls. But, instead of grabbing a dumbbell, place your hand underneath the opposite thigh and lift it repeatedly. You can increase the difficulty by pushing the thigh down to create extra resistance for the working muscle.

4. Cable Concentration Curl

Performing the concentration curl on a cable machine is beneficial for keeping constant tension on the bicep. You can do the cable movement by attaching a handle to a low pulley, grabbing it, and standing sideways. Bend your body, position your elbow against your inner leg, and do slow reps. Once finished, rotate 180 degrees and train your other arm.

Mistakes to Avoid

Elbow Traveling Up

A common error with concentration curls is allowing the elbow to travel up the inner thigh as you lift the weight. People are often unaware of the mistake but doing so makes each repetition much easier and less effective. Having your elbow travel up means it can end up over your thigh, taking away the tension from your bicep. Avoid the mistake by anchoring your elbow against the lower inner thigh and keeping it there from start to finish. An excellent way to ensure a stable elbow position is to keep your torso steady and avoid lifting it as you curl the weight.

Shortening The Range of Motion

The second common error with concentration curls is shortening the range of motion, which trainees do to compensate for using a heavier weight. Unfortunately, a shorter range of motion offers no real benefits because it prevents you from effectively contracting and stretching the bicep, making the exercise less effective. Avoid the error by using a lighter dumbbell and training with a full range of motion. Lift the weight until your wrist is higher than your elbow, and lower it until your arm is completely straight and you feel a stretch in the biceps.

Using Momentum

Similar to the previous error, trainees often resort to momentum to compensate for using too much weight. The problem with momentum is that it takes the tension away from your bicep, which leads to poor results. Fix the mistake by using a lighter weight you can control with smooth technique and do slow reps without using jerking motions.

Similar Exercises to the Concentration Curl

Bicep Curls (Dumbbell)

Dumbbell curls are a simple and effective exercise for the biceps, brachialis, and brachioradialis (5). Like concentration curls, you’re using dumbbells for weight and are training through the same range of motion. The primary difference is that you’re more likely to cheat by using momentum and swinging your body during traditional curls because you’re upright and your elbows are unsupported.

Hammer Curl (Band)

Similar to the concentration curl, banded hammer curls are beneficial for improving your technique and activating your biceps more effectively. The exercise is beneficial because bands provide linear variable resistance (LVR). Lengthening a band results in more resistance for your biceps, making it nearly impossible to use momentum. Instead, your biceps must remain active from start to finish, resulting in more effective sets promoting growth.

Bicep Curl (Machine)

Machine curls are another fantastic exercise for isolating and developing the biceps. Similar to concentration curls, you perform the exercise from a seated position. The machine makes it difficult to use momentum or modify the exercise pattern, making it easier to train your biceps effectively. Some machines support your elbows, allowing you to isolate your biceps further, similar to the concentration curl.

Drag Curl

Drag curls are a lesser-known exercise. Like regular curls, you must grab a straight bar and stand upright. But, instead of performing a standard curl, you must drag the bar against your body as you bend your elbows. Doing so is beneficial for preventing the use of momentum and activating your biceps more effectively.

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Plate curls are an incredibly versatile but overlooked exercise for training your biceps with minimal equipment. Unlike most other activities, plate curls come in various configurations, providing you with different options for pumping your biceps depending on your mood and what plates you have available. 

A notable benefit of plate curls is that you can pick from several variations. The primary way to perform these curls is to hold a heavier plate by its sides and curl. But, you can also use two or more plates, perform concentration curls, and even have your fingers and palm flat against the plate for better forearm activation.

Another significant benefit of plate curls is training in various repetition ranges and utilizing different loads. For instance, classic plate curls are suited for heavier training and typically involve a 45 or 55-lb weight plate for superior biceps overload. Alternatively, you can train with lighter plates and perform more repetitions for metabolic stress, promoting muscle growth.

The third benefit of plate curls is that you can take full advantage of the many variations at home with minimal equipment.

You can leverage plate curls in various ways. One option is to pick a heavier plate and perform a few challenging sets after training your back. Alternatively, choose a lighter plate and do more repetitions to pump your biceps and cause metabolic stress near the end of your workouts. The third option is to pair plate curls with another exercise in a superset fashion. Do one movement and immediately grab a plate, doing as many repetitions as possible. The last option works great for people with limited time because it allows them to accumulate enough training volume in less time.

Level of Exercise: Beginner

How to do Plate Curls

1. Take a weight plate and grab it by its sides. 
2. Position the plate in front of your hips with the bottom against your thighs.
3. Bring your shoulder blades back, engage your abs, and take a breath.
4. Curl the plate by bending your elbows.
5. Lift the plate until your wrists are slightly higher than your elbows and hold the top position for a moment.
6. Lower the plate slowly, exhaling on the way down. Extend your arms fully before initiating the next rep.
7. Take another breath and repeat.

Alternatively:

1. Take a smaller weight plate and place it flat against the fingers and palm of one hand. Position the thumb of the same hand over the top for an extra secure grip.
2. Bring your arm to your side, retract your shoulder blades, and engage your abs.
3. Take a breath and curl the plate while keeping your wrist straight. 
4. Curl the weight until your wrist is slightly higher than your elbow, pause for a moment, and extend your arm fully. Exhale on the way down.
5. Take another breath and repeat.
6. Once finished, grab the plate with your other hand and repeat for the same number of reps.

What muscles do plate curls activate?

The primary muscles that work during plate curls are the biceps, which cover the front of our upper arms. Their primary functions are elbow flexion (bending the arm) and wrist supination (rotating your wrists) (1). Our biceps engage as we curl the plate, peak at the top, and continue to work as we extend our arms on the way down. 

Similarly, the brachialis muscle plays a vital role in plate curls. The muscle is also situated on the front of our upper arms and contributes to elbow flexion (2). You cannot see the brachialis underneath the biceps, but it contributes to upper arm size. 

Your forearms are also involved in plate curls, but their activation depends on the variation you’re performing. For instance, holding a single plate with your palms neutral activates the brachioradialis––a muscle that spans from your elbow to the wrist, covering the top of your forearm (3). You also achieve significant forearm activation when holding a single plate flat against your palm and fingers because it takes effort to keep the weight in such a position. But, holding a plate by one of its openings requires less effort and allows you to emphasize your biceps and brachialis.

The midsection musculature also plays a role during plate curls. For instance, holding a heavy plate in front of yourself and curling it requires good stability, so your abs, obliques, erector spinae, and other muscles flex isometrically to promote torso stability.

Expert Tips on how to Properly Perform Plate Curls

Our first tip for effective plate curls is to start with a lighter weight, even if you want to train both arms simultaneously. The movement is straightforward, but curling plates differ slightly from lifting dumbbells and bars. Going too heavy right from the start can make it challenging to maintain proper form and activate your biceps effectively. We recommend picking a weight that allows you to perform at least 12 to 15 smooth and controlled repetitions.

The following recommendation for plate curls is to experiment with the variations and see what you enjoy most. Many trainees stick with the classic plate curl, where they train both arms simultaneously, but you don’t have to limit yourself. Try the single-arm plate curl, concentration plate curls, and even preacher plate curls. What matters most is that you enjoy the movement and can activate your biceps well on each repetition.

Our third tip is to engage your entire body and maintain a solid position while curling. Doing so is vital for staying safe, avoiding potential injuries, and lifting heavier weights effectively. You can achieve whole-body rigidity by taking deep breaths between repetitions, engaging your abs, and squeezing your glutes before starting a set.

We also recommend keeping your elbows as steady as possible throughout each set, regardless of the variation you’re performing. Your elbows should be at your sides from start to finish, ensuring that you’re training your biceps through a full range of motion. Having your elbows move forward and back as you lift and lower the weight would prevent you from effectively stretching and contracting your muscles, leading to poor training results.

The final tip is something you’ve likely heard for other exercises, but it is worth discussing. You must learn to engage your biceps and feel them work from start to finish. Be conscious of the muscles you’re training by squeezing them hard at the top position and keeping them engaged as your arms extend on the way down. Doing so might not seem all that important, but establishing a solid mind-muscle connection can promote better results in the long run.

Variations and Modifications of the Plate Curls

1. Double Plate Curl

Double plate curls are a variation you perform by holding a pair of smaller plates with one hand. A notable benefit of the variation is that you can overload your muscles by increasing the load steadily. For instance, if the 5-lb plate feels too light, but you’re having trouble curling a 10-lb one, you can grab a 5 and a 2.5-lb plate to work with a load you can handle. Holding two plates also leads to better forearm activation, promoting balanced arm development.

2. Plate Preacher Curl

Preacher curls are another variation for developing the biceps. Using plates during preacher curls lets you load your biceps and prevents other muscle groups from contributing. One option is to hold a single plate on both sides and do curls. Alternatively, grab a lighter plate with one hand and train one bicep at a time.

3. Concentration Plate Curl

Concentration curls are similar to preacher curls because the objective is to anchor your arms and prevent other muscles from assisting your biceps. But, instead of using a preacher bench, you must sit on a gym bench or chair and place your upper arm against the inner thigh. Curling a small plate or two from the position allows you to concentrate on your biceps and improve your mind-muscle connection.

Mistakes to Avoid

Going Too Heavy

Lifting too much weight is a common mistake with plate curls that makes the movement less effective and leads to poor biceps activation. The reason is that lifting a plate you cannot handle forces you to swing your body and use momentum, taking the tension away from the working muscles. Avoid the error by starting with a light plate that allows you to do at least 12 smooth and controlled repetitions where you feel your biceps activating. Increase the resistance gradually but be mindful of your technique and reduce the load if you notice that you’re beginning to use compensatory tactics to complete your sets.

Shortening The Range of Motion

Shortening the range of motion is another common error that can make plate curls less effective. One reason for the mistake is using too much weight, which prevents you from extending your arms completely and curling the plate to the top position. Another reason is that the weight plate might hit your upper thighs on the way down, preventing you from extending your arms. An excellent way to avoid the error is to bend slightly at the waist while keeping your back neutral and midsection braced. Doing so will create extra room, leading to better technique. Alternatively, perform single-arm plate curls.

Restricting Yourself To a Single Variation

The third common mistake with plate curls is sticking to a single variation and never exploring other movements. Doing so isn’t necessarily a training mistake, but it’s still something to avoid because it can lead to poor results in the long run. Repeating the same movement can get stale, leading to a loss of motivation and less effort during training. Each exercise stimulates your muscles uniquely, and switching things up can lead to more balanced development.

Similar Exercises to the Plate Curls

Bicep Curl (Dumbbell)

Dumbbell curls are among the most popular exercises for bicep growth and strength gain (4). The movement is similar to plate curls because you can adjust the resistance as you see fit, the range of motion is identical, and you can pick from several variations. One of the best ways to perform dumbbell curls is to grab a pair of weights, stand tall, and curl.

Hammer Curl (Dumbbell)

Dumbbell hammer curls are another fantastic movement that shares similarities to plate curls. The objective is to curl dumbbells while keeping your wrists neutral (palms facing one another), which resembles plate curls where you hold a single weight by its sides. Doing so is beneficial for engaging your biceps and promoting brachioradialis activation.

Bicep Curl (Cable)

Cable bicep curls are also a great exercise to add to your arsenal. Performing curls on a cable station is helpful because of the constant tension that can lead to better muscle activation. Aside from that, cable curls are identical to dumbbell and plate curls in most other ways.

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Reverse curls are a lesser-known and often overlooked exercise that offers numerous unique benefits. To do the reverse curl, you have to engage your biceps with your palms facing down. You can use dumbbells, straight bars, an EZ bar, cable attachments, and more. The reverse curl is highly beneficial because it engages your forearms better, which grows them and strengthens your grip. 

As a direct benefit, you’re able to hold onto heavier weights, carry things in your daily life with ease, and enjoy well-developed forearms. Plus, you can easily include reverse curls into your bicep training without changing much.

How to a Reverse Curl

1. Add weight to an EZ bar. Begin with roughly half of what you can bicep curl.
2. Grab the bar with an even overhand grip with your hands shoulder-width apart.
3. Stand tall, straighten your arms, and have the bar rest against your thighs.
4. Bring your shoulders back, engage your abs, straighten your wrists, and take a breath.
5. Curl the EZ bar up until your wrists are slightly higher than your elbows. Don’t use momentum to lift the weight.
6. Hold the top position for a moment. You should feel your biceps and the front of your forearms working. Don’t let your wrists bend in any direction; have them in line with your forearms.
7. Lower the EZ bar slowly, making sure to extend your elbows at the bottom as you exhale.
8. Take another breath and repeat.

The above instructions were for the EZ bar reverse curl, but they also apply to dumbbells, straight bars, and more.

What muscles do reverse curls activate?

The primary muscle involved in reverse curl is the bicep. As the elbow flexor, your bicep works during all sorts of curling exercises, including those you do with palms facing down.

Similarly, reverse curls train your brachialis – the large muscle underneath the bicep that assists elbow flexion. As you develop this muscle group, it pushes the bicep up, making it more prominent. Reverse curls also train some of your forearm muscles. Most notably, the movement involves your brachioradialis, which is more active and assists the bicep better because of your hand position (1). 

Aside from these muscles, reverse curls can also involve your core and upper back, both of which contract isometrically to keep you in position. But given that you’ll be doing reverse curls with a lighter weight, stability requirements won’t be that high.

Reverse Curls Vs. Bicep Curls

At first glance, reverse and bicep curls seem similar and interchangeable. Do either of the two, and you’ll be okay. It’s true to some degree. Both movements revolve around elbow flexion and involve your biceps. But upon further inspection, you notice that there is one significant difference that dictates how each activity impacts you. 

To do bicep curls, your hands have to face up, which puts your biceps at a mechanical advantage (2). As a result, your biceps do most of the work, grow, and get stronger. Bicep curls also allow you to lift slightly more weight, especially when using a straight or EZ bar.

Reverse curls have you lift the weight in the same way but with palms facing down. Doing so puts the relatively small (and weaker) brachioradialis muscle at a mechanical advantage. As a result, the muscle plays a much more significant role, and you feel your forearms working much more. The downside is, by putting your brachioradialis at an advantage, your biceps can’t contribute as much, which means you have to train with a lighter weight (1).

Variations and Modifications of the Reverse Curl 

1. Dumbbell Reverse Curl

The dumbbell reverse curl is simply a variation where you do the movement with a pair of dumbbells. You can lift both dumbbells simultaneously or alternate between left and right.

2. Cable Machine Reverse Curl

The cable machine reverse curl is a variation where you attach a straight bar on a cable pulley machine and curl the weight as you usually would.

3. Reverse Curl 21s

Similar to classic 21s, this variation has you do 21 total repetitions. You do the first half of the range of motion for seven reps, then the middle to top half for another seven reps, and finish with seven complete reps. Doing so is excellent for maximizing time under tension and metabolic stress (3).

4. Pause Reverse Curls

Pause reverse curls are a variation where you lift the weight and hold the top position for one to three seconds. The variation is good for increasing time under tension and making your forearms burn.

Mistakes to Avoid

A common mistake to avoid with reverse curls is lifting as much weight as you do when doing a bicep curl. Yes, reducing weight isn’t always easy, but it’s necessary to maintain proper technique, train the right muscles, and achieve good results.

Another common mistake is using momentum and a partial range of motion. When you use too much weight, you can’t lift it smoothly and through the full range of motion. Instead, your body finds ways to overcompensate, which means using a shorter range of motion and momentum. The problem is that doing so removes the tension from the muscles you want to develop, defeating the movement’s whole purpose.

The third mistake to avoid is doing reverse curls at the end of your workouts, almost like an afterthought. Give reverse curls some of your attention earlier in your workouts. Doing so allows you to train your forearms in a more recovered state, do more productive work, and cause a stronger disruption.

Similar Exercises to the Reverse Curl: 

Hammer Curl (Dumbbell)

Hammer curls are a fantastic movement because they are in the middle between reverse and bicep curls. Specifically, your hands are in a neutral position (palms facing in), which means the hammer curl trains your biceps and forearms more evenly. 

Wrist Extensions (Dumbbell)

To do the dumbbell wrist extension, you have to position your forearm on something (such as a gym bench) and only have your wrist hang in the air with your palm facing down. You would then begin to move your wrist up and down, which allows you to isolate the brachioradialis muscle.

Preacher Reverse Curl

Similar to preacher curls, you do this variation on a preacher bench. The goal is to curl the weight while resting your arms on a large pad, which prevents you from using momentum.

Zottman Curl

The Zottman curl is essentially a mix of bicep and reverse curls with dumbbells. You curl the weight with your palms facing down, rotate your wrist 180 degrees at the top, and lower the weight with your palms facing up. The movement reinforces proper technique and trains your forearms and biceps more evenly.

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Band hammer curls are an effective exercise you can perform at home to strengthen your grip, forearms, and biceps. The objective is to grab a resistance band, keep your wrists neutral (facing your thighs), and curl repeatedly.

A notable benefit of the hammer curl is that you can train with more weight and develop your brachioradialis and biceps muscles more evenly. Another advantage is that you can achieve a stronger contraction at the top, thanks to the increasing resistance as the band lengthens.

We recommend including the resistance band hammer curl near the end of your workouts, doing 15 to 30 slow and controlled repetitions per set.

Level of Exercise: Beginner

How to do a Hammer Curl with a Resistance Band 

1. Take a looped or open-ended resistance band, step over the middle, bend forward, and grab both ends.
2. Stand tall with your arms straight and wrists neutral to assume the starting position.
3. Take a breath and slowly lift the resistance band. 
4. Go up until your wrists are slightly higher than your elbows and hold the top position for a moment. Keep your elbows steady and to your sides.
5. Lower your hands slowly, keeping the tension on your forearms and biceps.
6. Extend your arms fully as you exhale.
7. Take another breath and repeat.

What muscles does the band hammer curl activate?

The primary target muscles of band hammer curls is the biceps, which cover our upper arms’ front and produces elbow flexion (bending) (1). As we curl, our biceps produce much of the force needed to complete the repetition. Similarly, the brachialis, which lies underneath the bicep, contributes to elbow flexion (2).

Our brachioradialis is also involved in the band hammer curl (3). The muscle covers the top of our forearms and assists the bicep and brachialis with elbow flexion.

Tips on Band for a Hammer Curl

The most important tip for effective band hammer curls is to find the correct tension, which might require some experimenting. Your band should provide resistance from the start, progressively increasing near the top. A mistake is picking a strong band that offers no resistance at the bottom but prevents you from reaching the top position because of too much tension. Open-ended and looped bands can work so long as the tension is proper.

Another tip for the exercise is to complete each repetition slowly and without using momentum to finish each rep. Doing so is vital for keeping the tension on your biceps and forearms, forcing them to grow.

The third tip is to keep your elbows steady and to your sides from start to finish. That way, you can do each repetition with a full range of motion, forcing the correct muscles to do all the work.

Variations and Modifications of the Band Hammer Curl

1. Dumbbell Hammer Curl

Dumbbell hammer curls are a popular gym exercise that offers many of the same benefits as a band curl. The primary difference between the two is that you’re using dumbbells instead of a band, which provides greater flexibility for adjusting the resistance.

2. Pause Band Hammer Curl

The pause band hammer curl is an excellent variation for those looking to make the exercise more challenging and improve their mind-muscle connection. Instead of curling and extending your arms immediately, you have to pause at the top.

Mistakes to Avoid

Using Momentum

A common mistake with band hammer curls is using momentum. For example, you extend your arms, begin to curl and jerk your arms to stretch the band enough and complete the repetition. Instead, you should do reps slowly and with reasonable control.

Allowing Your Elbows to Travel Back and Forth

The second mistake is having your elbows travel forward when performing a curl and back as you extend your arms. Doing so makes the movement more accessible, but it prevents you from keeping the tension on your biceps and forearms. Instead, you should anchor your elbows to your sides and not move them back and forth.

Similar Exercises to the Band Hammer Curl

Bicep Curl (Dumbbell)

Dumbbell curls are an excellent exercise that strengthens your biceps (4). Unlike hammer curls, your wrists end in a supinated position at the top, which allows you to put all of the tension on the bicep.

Bicep Curl (Cable)

The cable curl is another excellent variation that strengthens your biceps. Cable curls keep constant tension on your biceps, forcing them to grow more effectively.

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Developed by George Zottman in the 19th century, the Zottman curl is a bicep exercise with unique benefits. Unlike traditional curls, where you maintain a consistent wrist position, Zottman curls combine two exercises.

The Zottman curl trains our biceps and forearms well because it forces us to use an overhand and underhand grip on every repetition. We begin the movement by doing a traditional bicep curl. We then have to rotate our wrists 180 degrees for the second half of each repetition. Doing so achieves three things:

1. We emphasize the biceps and brachioradialis well on every repetition. 
2. The rotational element of each repetition further engages our forearms and biceps.
3. Alternating between two wrist positions forces us to use the appropriate weight and emphasize good technique.

Adding the Zottman curl to your arsenal of movements is a great way to improve your form, spark new muscle growth, and work your forearms.

How to do a Zottman Curl

1. Grab a pair of light dumbbells and stand tall with your shoulders back, gaze forward, arms to your sides, and palms facing forward. Have your feet hip-width apart with toes pointed slightly out.
2. Take a breath and curl both dumbbells up as you keep your elbows in a stationary plane.
3. As you near the top of the curl, twist both wrists inward nearly 180 degrees to position your palms toward the floor.
4. As your palms face down, exhale and slowly lower both dumbbells to the starting position until your elbows are straight.
5. At the bottom, twist both wrists out to their initial position. Take another breath and curl again.

What muscles do the zottman curl activate?

Zottman curls primarily train our biceps, which produce elbow flexion and are influenced by wrist position (1). Our biceps are mainly active at the start of each repetition because that part is a traditional curl. We then rotate our wrists, shifting the emphasis away from the biceps and onto the forearms. Our biceps are put at a mechanical disadvantage thanks to wrist position, but they still contribute as we lower the dumbbells.

Zottman curls also engage the brachioradialis, which is a large and superficial forearm muscle (2). Once we reach the top of the curl, rotating our wrists puts the brachioradialis at a mechanical advantage, allowing it to control the weight on the way down.

Zottman curls are also great for the brachialis because the muscle group assists the bicep with elbow flexion (3). The brachialis becomes more active when we point our palms down because our biceps can no longer produce much force. So, we must rely on the brachialis and brachioradialis to make up for the bicep, allowing us to finish each repetition.

Traditional Bicep Curl Vs. Zottman Curl

Traditional curls are a fantastic bicep exercise because we never put the muscle group at a mechanical disadvantage. As a result, our biceps produce the majority of the force we need to complete each repetition. For example, as you initiate a traditional curl, your biceps produce a lot of force to create elbow flexion. The biceps continue to work at the top position and control the weight on the way down.

In contrast, Zottman curls provide greater variety and allow us to train more muscles simultaneously. Instead of keeping the bicep in charge the whole time, Zottman curls offer a fair approach. The biceps work, but they also allow our forearms and brachialis to do some of the work. 

Both types of exercises are similar, but Zottman curls don’t get as much attention these days. Instead, many trainees prefer to go down the traditional route and focus on the bicep, which isn’t necessarily bad. Bicep curls are fantastic for growth, so long as you do them right. But Zottman curls also carry value because the movement reinforces good technique and allows us to train our biceps and forearms in a balanced way.

Variations of Exercise

1. Zottman Curls With a Resistance Band

You can do Zottman curls with a resistance band for peak tension at the top. Take an open-ended resistance band and step over it. Your stance width will depend on the band and how much you need to shorten it to feel adequate resistance. Once you’ve set up, do Zottman curls as you would with a pair of dumbbells.

2. Reverse Zottman Curl

The reverse Zottman curl is a variation where you begin each repetition with palms facing down. You then rotate your wrists at the top and finish the repetition with a traditional bicep curl grip.

3. Seated Zottman Curl

The seated Zottman curl is a useful variation for taking your body out of the equation. As a result, your arms have to do all the work, and you eliminate the risk of momentum. Sit down on a gym bench and proceed to do Zottman curls as you would from a standing position.

Mistakes to Avoid

The most common Zottman curl mistake is using heavy dumbbells. Many trainees start learning the Zottman curl by using the same dumbbells they use on traditional curls. The problem is that Zottman curls are much more technical, and using too much weight will prevent you from doing them right. Start with a pair of light dumbbells to learn the movement and gradually increase the weight as you get comfortable.

Another mistake to avoid with the Zottman curl is moving your elbows back and forth. Resist the urge to move your elbows forward as you lift the dumbbells. Moving your elbows can make the rotation and subsequent lowering easier, but it will remove the tension from your arm muscles. Instead, keep your elbows locked in at your sides, no matter how difficult the repetitions get.

The third major mistake to avoid is rushing the movement. Some trainees would pick the dumbbells, curl them, and rotate their wrists quickly before dropping the weights. But genuinely effective Zottman curls are slow and graceful. You have to do each part of the repetition slowly, making sure to engage the correct muscles. Don’t be afraid to take your time with each repetition because doing so will make the exercise effective.

Similar Exercises to the Zottman Dumbbell Curl 

Bicep Curl (Dumbbell)

The bicep curl is similar to Zottman curls because it represents the first half of each repetition. When doing a Zottman curl, you initiate each repetition with your palms facing up before rotating them to finish with a reverse curl. Similarly, you start a bicep curl with palms facing up but don’t turn your wrists for the second portion of the repetition. Zottman and classic dumbbell curls work well together because they lead to more balanced arm development.

Pinwheel Curl

Pinwheel curls, also known as cross-body curls, are movements where you lift the dumbbell in front of your chest. Your wrists are in a neutral position, which allows your biceps and brachioradialis to contribute more evenly. As a result, pinwheel curls offer similar arm development to Zottman curls.

Reverse Curl (Dumbbell) 

The reverse dumbbell curl is a movement where you lift the weights with your palms facing down. Doing so is good for putting your bicep at a mechanical disadvantage and forcing your forearm muscles to do more work. Reverse curls are similar to Zottman curls because the movement represents the second half of each repetition. As you curl the dumbbell and rotate your wrists, you finish the repetition by doing a reverse dumbbell curl.

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The dumbbell pinwheel curl is a lesser-known exercise that offers numerous benefits. Thanks to the neutral grip, pinwheel curls shift emphasis away from our biceps and target the forearms and brachialis. As a result, the pinwheel curl offers better arm development.

Unlike hammer curls, the pinwheel curl has you lift the dumbbells close to your body, supporting your technique and preventing you from swinging back and forth. The slight technical nuance is beneficial because it allows you to use more weight with the pinwheel curl. As a result, you can cause higher mechanical tension and take advantage of more significant eccentric overload (1). 

If you’re looking for a simple dumbbell exercise that allows you to use more weight safely, the pinwheel curl is a great option. The movement is also helpful if you struggle to activate your arm muscles with the traditional hammer curl.

How to do the Pinwheel Curl

1. Grab a pair of dumbbells and stand tall with your shoulders back, chest up, and eyes forward.
2. Position both dumbbells slightly in front of your thighs with your palms facing in and back. Your wrists should be in line with your forearms.
3. Take a breath and curl one dumbbell in toward your chest until it comes slightly higher than your elbow. Hold the position for a second.
4. Exhale and lower the dumbbell to the starting position. Make sure to extend your elbow entirely.
5. Repeat with your other arm.
6. Keep repeating in an alternating fashion.

What muscles does the dumbbell pinwheel curl activate?

Our biceps are the primary muscle group that works during dumbbell pinwheel curls. As the primary elbow flexors, our biceps have to produce force and shorten, allowing us to complete each repetition (2). The biceps are also active when lowering the weight and extending the elbows.

Dumbbell pinwheel curls also involve the brachialis (the muscle that lies underneath the bicep). The brachialis has a similar function to the bicep because its primary job is elbow flexion (3). Unlike the bicep, the brachialis isn’t involved in wrist pronation or supination, which means that using a neutral grip doesn’t put the muscle at a mechanical disadvantage. In other words, pinwheel curls allow us to emphasize the brachialis with more weight.

The last muscle group involved in the dumbbell pinwheel curl is the brachioradialis. The superficial forearm muscle flexes the forearm at the elbow and assists the bicep and brachialis muscles (4). Because of the bicep’s neutral position and mechanical disadvantage, the brachioradialis activates better, allowing us to complete each repetition.

What is the difference between a dumbbell pinwheel curl and hammer curl?

The dumbbell pinwheel curl and hammer curl are exercises where you lift and lower weight with a neutral wrist position (palms facing one another). Both movements feature the same range of motion and involve the same muscle groups: the biceps, brachialis, and brachioradialis. 

The primary difference between pinwheel and hammer curls is the direction of lifting the weight. You move the weight forward when doing hammer curls and across your body during pinwheel curls. The subtle difference in technique means that both movements affect us slightly differently.

Most notably, pinwheel curls allow us to keep the weight closer to the body, which means we can use slightly heavier dumbbells and maintain good technique. In contrast, hammer curls feature a forward motion, which moves the dumbbells farther from us, and can more easily result in swinging and using momentum.

Both exercises offer benefits for trainees, and you can take advantage of either in your training. You can even switch between the two movements at regular intervals. For example, do pinwheel curls for eight weeks, then switch to hammer curls for a couple of months. Which movement you choose to emphasize will also depend on preference. Some people feel better muscle activation with hammer curls and others – by doing the pinwheel curl.

Variations and Modifications of the Dumbbell Pinwheel Curl 

1. Hammer Curl

Hammer curls are the most popular variation. As discussed above, both movements are identical, and their primary difference comes from the plane of motion. Instead of lifting the weight across your body, you would move it forward, similar to a traditional bicep curl.

2. Slow- Eccentric Pinwheel Curl 

The slow eccentric pinwheel curl is a variation where you lift the weight as usual but prolong the lowering portion.In doing so, you engage the bicep, brachialis, and brachioradialis muscles more and cause more significant overload.

3. Single-Arm Pinwheel Preacher Curl

Single-arm pinwheel preacher curls are a variation where you train one arm at a time. Instead of doing them standing, you sit inside a preacher bench and place your upper arm against the pad. In doing so, you isolate your arm muscles and prevent the rest of your body from helping you through the use of momentum and swinging.

Mistakes to Avoid

A common pinwheel curl mistake to avoid is cutting the range of motion short. For example, you would lift the dumbbell to the top position but lower it halfway before raising it again. Doing so is unproductive because you deprive the involved muscles of a good stretch and only get half the benefit. Avoid the mistake by extending your elbows on each repetition.

Another common mistake to avoid when doing pinwheel curls is to turn the movement into an ego lift. Pinwheel curls indeed allow you to use slightly more weight. But some trainees push these boundaries and do the exercise with dumbbells they cannot control. Always pick loads that allow you to train with a full range of motion and smooth technique.

The third mistake to avoid is moving your elbows. Any effective bicep curl exercise requires steady elbows. Meaning, you have to lock your elbows in position and avoid moving them back and forth as you lift and lower the weight. In doing so, you ensure that your biceps and forearms do all the work and that you train through a full range of motion. 

Similar Exercises to the Dumbbell Pinwheel Curl

Bicep Curl (Dumbbell)

The dumbbell curl is a classic exercise that strengthens our biceps. The movement is similar to dumbbell pinwheel curls because both have a similar range of motion, train our biceps, and require a pair of dumbbells. 

Bicep and dumbbell pinwheel curls work well together into the same routine. Classic curls emphasize our biceps, whereas pinwheel curls shift the emphasis to the forearms, resulting in better arm development.

Seated Incline Curl (Dumbbell) 

The incline bench bicep curl is a unique movement where your arms stay behind your torso as you curl. The unique position allows you to stretch your biceps better, resulting in superior growth.

Incline bench curls are similar to pinwheel curls precisely because both movements have a similar range of motion and build up your biceps. 

Bicep Curl (Barbell)

The barbell bicep curl might seem like a unique movement, but it carries similarities to pinwheel curls. Most notably, both exercises allow you to overload your biceps with more weight, resulting in greater mechanical tension.

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Curls are among the simplest and most effective movements for strengthening and developing the biceps. Unlike more complex exercises like the squat, deadlift, and press, curls work around a single joint, the elbow, and target one muscle group––the biceps. As such, beginners find it easier to master the movement because they have fewer things to learn. 

The objective is to grab a pair of dumbbells and curl them repeatedly, which activates the biceps. Despite the outward simplicity, you have to learn a few things to get the most out of your bicep curl. More importantly, you have to be aware of potential errors that can reduce the movement’s effectiveness. We’ll go over everything you need to know below.

A notable benefit of dumbbell curls is that you train both sides of your body independently. As a result, both biceps have to engage equally, reducing the risk of muscle imbalances. In contrast, your stronger side could take over during a barbell curl, leading to imbalances. 

Similarly, a benefit of bicep curls is that you develop two other muscles aside from the biceps: the brachialis and brachioradialis (1). The brachialis is a muscle that lies underneath the biceps and assists with elbow flexion (2). Developing it pushes the bicep higher, causing it to appear larger. The brachioradialis is a forearm muscle that assists with elbow flexion and activates better when using a neutral grip (palms facing one another) (3).

Another benefit of dumbbell curls is that the movement isn’t intimidating, and beginners don’t need much practice to learn it and start making progress with their training.

We recommend including dumbbell curls near the end of your workouts. Pick lighter weights, do repetitions through a full range of motion, and perform at least 10 to 12 reps per set.

Level of Exercise: Beginner

How to do a Bicep Curl with a Dumbbell

1. Grab a pair of dumbbells and bring them to your sides with your arms straight. Have your palms neutral (facing your thighs).
2. Position your feet in a comfortable stance, bend your knees slightly, bring your shoulders back, and squeeze your glutes.
3. Take a breath, engage your abs, and curl the dumbbells up as you gradually rotate your wrists out. Your palms should be facing back at the top position.
4. Curl the dumbbells until your wrists are slightly higher than your elbows and pause for a moment.
5. Lower the dumbbells slowly and rotate your wrists in. As the dumbbells reach the bottom, your palms should be neutral (facing your thighs).
6. Extend your elbows fully and exhale near the bottom.
7. Take another breath and repeat.

Alternatively, you can perform the exercise while seated on a gym bench or chair. The same rules apply. You can also lift the dumbbells alternatingly. Raise one dumbbell, bring it to the bottom, and immediately curl the other one. Alternate between left and right until you finish the set.

What muscles does the dumbbell bicep curl activate?

The primary muscle group that works during dumbbell curls is the biceps, which make up the front part of our upper arms and produce elbow flexion (arm bending) (1, 4).

Our brachialis is the second muscle that works during dumbbell curls. The muscle lies underneath the bicep and assists with elbow flexion during curls (2). 

The brachioradialis is the third muscle that works during dumbbell curls. It covers the top of our forearms and is most active when our wrists are neutral (facing one another) (3).

Our midsection muscles also play a role, mainly during the standing dumbbell curl. The abs, obliques, and other core muscles flex isometrically to provide torso stability as we curl.

Tips on Proper Form when Performing the Dumbbell Bicep Curl  

An essential tip to keep in mind for dumbbell curls is to pick lighter weights and do reps with a full range of motion. Extend your arms fully and bend them until your wrists are slightly higher than your elbows on each repetition. Doing so is vital for stretching and shortening the biceps to cause a significant growth response. 

Another important tip is to keep your elbows to your sides and avoid having them travel forward and back as you lift and lower the dumbbells. Keeping your elbows stationary is vital for training through a full range of motion. In contrast, unsteady elbows prevent you from squeezing your biceps well at the top or stretching them enough as you lower the dumbbells.

Our third tip for effective curls is establishing an excellent mind-muscle connection on each set. Engage your biceps and feel them work instead of simply moving the weight up and down. Doing so might not seem important, but that simple tweak in your approach can result in significantly better bicep activation, especially for your non-dominant arm.

The next thing to keep in mind for curls is to squeeze your glutes and abs before each set. Engaging these muscles leads to better stability and makes it easier to maintain your balance during the set, reducing the risk of swinging back and forth. 

Our final tip for dumbbell curls is maintaining a consistent tempo on each repetition. Curl the weights, pause at the top for a moment, and gradually bring the dumbbells back to the bottom. Doing so allows you to take advantage of three types of contraction: isometric (at the top), concentric (as you lift the dumbbells), and eccentric (as you lower the dumbbells). Each contraction contributes to the growth stimulus, allowing you to get the most out of the exercise.

Variations and Modifications of the Dumbbell Bicep Curl

1. Seated Dumbbell Curl

The seated dumbbell curl is the most straightforward variation of the classic movement. Instead of standing up while doing curls, you perform the exercise from a seated position. Doing so is beneficial for maintaining proper technique and not swinging your body to lift more weight. 

2. Incline Bench Dumbbell Curl

The incline bench dumbbell curl is a variation you perform by positioning yourself on an incline bench with the back support at 60 to 70 degrees (nearly upright). From there, bring the dumbbells to your sides and begin curling them. Having your arms in such a position is beneficial for causing a more significant stretch on the biceps.

3. Preacher Dumbbell Curl

Preacher curls are a variation you perform by sitting on a preacher bench and placing the back of your upper arm on the pad. From there, curl the dumbbell until your forearm is almost upright, hold for a moment, and extend your arm. Performing curls on a preacher bench prevents other muscles from contributing, forcing your biceps to do all the work. 

Mistakes to Avoid

Lifting too Much Weight

A standard error with bicep curls is attempting to lift too much weight. Doing so forces you to shorten the range of motion, swing your body, and use momentum, taking the tension away from your biceps. Remember that curls are an isolation movement for training the relatively small bicep muscle. A much more effective approach would be to pick lighter dumbbells you can control and lift for at least 10 to 12 smooth repetitions.

Unsteady Elbows

The second error to watch out for is allowing your elbows to travel forward and back. Unsteady elbows prevent you from training through a full range of motion to effectively stretch and shorten your biceps. As a result, the movement becomes less effective. Avoid the error by keeping your elbows to your sides and only moving them through flexion and extension.

Failing to Rotate Your Wrists

The third error to watch out for is not rotating your wrists enough on each repetition, preventing you from engaging your biceps well. Fix the mistake by starting with your wrists neutral (facing your thighs) and rotating them out so your palms face back at the top of the curl.

Similar Exercises to the Bicep Curl with a Dumbbell

Pinwheel Curl (Dumbbell)

Pinwheel curls are a variation you perform with a pair of dumbbells. But, instead of lifting the dumbbells forward and combining the motion with wrist rotation, you must keep your palms facing your body. The second significant difference is that you must lift the dumbbell across your body and have the weight in front of your chest at the top.

Bicep Curl (Barbell)

Barbell curls are excellent for overloading your biceps with more weight and causing greater mechanical tension for muscle growth. Using a barbell means that you cannot leverage wrist rotation, and your palms must face forward at the start of each repetition. Still, a barbell works both biceps simultaneously, saves you time, and allows you to train with a heavier load.

Bicep Curl (Cable)

Cable curls are another popular alternative to using dumbbells. Training your biceps on a cable machine is beneficial because there is constant tension on the involved muscles, which forces them to activate and grow better. Plus, you can tweak the movement by changing the pulley height and using various attachments (straight bar, handle, rope, etc.).

Hammer Curl (Dumbbell)

Hammer curls are an effective variation that trains your biceps and brachioradialis more evenly. The goal is to maintain a neutral wrist position (palms facing in) from start to finish. Compared to bicep curls, hammer curls allow you to use slightly more weight and overload both muscle groups.

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Dumbbell hammer curls are an effective and beginner-friendly exercise that builds up your biceps and forearms simultaneously. Unlike traditional curls that include wrist rotations, your hands remain neutral (facing in) during a hammer curl. Doing so allows you to use slightly more weight, emphasize the brachioradialis muscle, and improve your wrist stability.

Hammer curls are also beneficial for your daily life, since they strengthen your biceps, forearms, and grip, making you more functional and better able to handle everyday tasks. For example, a pair of solid biceps makes lifting various objects easier. Similarly, a firm grip improves your gym training and makes it easier to carry weights.

Hammer curls are an isolation exercise, and the goal is to lift moderate amounts of weight for 12 or more repetitions. We recommend including the movement later in your workout.

How to do a Dumbbell Hammer Curls

1. Grab a pair of dumbbells that allow you to do at least ten smooth repetitions.
2. Stand tall, bring your chest out, direct your gaze forward, and position both dumbbells to your sides. Your arms should be straight, and your palms should face your thighs.
3. Take a breath and initiate the hammer curl by engaging your biceps while keeping your elbows in a stationary plane.
4. Curl the dumbbells until your wrists are slightly more elevated than your elbows. Hold the contraction for a moment and exhale.
5. Lower both dumbbells simultaneously until your elbows are straight.
6. Take another breath and repeat.

What muscles does the dumbbell hammer curl activate?

The primary muscles that work during hammer curls are the biceps, which cover the front side of the upper arms and produce elbow flexion (1). Our biceps also produce wrist supination (rotation), which doesn’t occur during hammer curls. Because of that, a traditional curl emphasizes the biceps slightly better than hammer curls do.

Unlike traditional curls, hammer curls emphasize another muscle group: the brachioradialis. The muscle covers the top inner side of our forearms and assists the biceps with elbow flexion (2).

The third muscle group that works during a hammer curl is the brachialis, which lies underneath the biceps (3). Despite laying deeper than the bicep, developing the brachialis contributes to overall arm size and aesthetics.

Tips on Proper Form when Preforming a Dumbbell Hammer Curl 

Performing hammer curls with proper technique is vital for effective muscle activation, growth, and injury prevention. While simple, the hammer curl can be challenging to master, and every trainee should approach the exercise with respect.

The most important tip to consider for a proper hammer curl is to pick the appropriate load. You should be able to do at least 12 smooth repetitions with a full range of motion. On that note, training with a full range of motion is also crucial. You should curl the dumbbells until your wrists are slightly higher than your elbows, hold for a moment, and extend your arms fully. In doing so, you stretch and shorten the involved muscles effectively, causing them to grow.

The third essential element is keeping your elbows steady and by your sides during a hammer curl. Doing so allows you to maintain tension on the correct muscles, forcing them to grow and strengthen.

The final form tip relates to the mind-muscle connection. While it can be tempting to move the weight from point A to B, you should engage your biceps and feel them working during each repetition.

Variations and Modifications of the Hammer Curl with a Dumbbell

1. Cable Rope Hammer Curl

Cable rope hammer curls are an effective variation that works your biceps and forearms. Using a cable is beneficial because it offers constant tension, forcing your muscles to work extra hard during each repetition.

2. Incline Hammer Curl

Incline hammer curls are a variation you perform on an incline bench. The objective is to adjust the bench incline to 65 or 70 degrees (nearly upright) and sit down with your arms hanging. Sitting on the incline bench, places your arms slightly behind your body, stretching the bicep and possibly leading to a more potent growth stimulus.

3. Seated Hammer Curl

Doing hammer curls from a seated position is an effective way to improve your technique, pick the appropriate load, and get more out of the exercise. Sitting prevents you from using as much momentum or body swinging to bring the dumbbells from point A to B. As a result, the correct muscles work harder, leading to better progress.

Mistakes to Avoid

One of the most common hammer curl mistakes is using too much weight. As a result, you shorten the range of motion and use momentum to complete each repetition. Doing so isn’t beneficial because it prevents your biceps and forearms from doing all the work. The best way to avoid the mistake is to pick weights you can lift for at least 12 to 15 repetitions.

The second common mistake with hammer curls is swinging your body back and forth. Similar to using momentum, excessive body motions might help you lift more weight, but you won’t keep the tension on the correct muscles. Avoid the mistake by doing each repetition smoothly and with reasonable control.

The third mistake with hammer curls is allowing your elbows to travel back and forth with each repetition. Instead of keeping them by your sides, your elbows move in the direction of the weight, preventing you from fully contracting your biceps or extending your elbows. Avoid the mistake by anchoring your elbows to your sides and keeping them in a steady position until you finish. If you can’t keep your elbows stable, you’re likely lifting too much weight.

Similar Exercises to the Hammer Curl with a Dumbbell

Pinwheel Curl (Dumbbell)

Pinwheel curls are an effective variation of the hammer curl. Instead of curling the dumbbells forward, you point your hands in, lifting the dumbbells in front of your torso. The exercise is identical to hammer curls, but you can keep the dumbbells closer to your body and lift slightly more weight.

Bicep Curl (Dumbbell)

Dumbbell bicep curls are the most popular alternative to hammer curls. Both exercises train the same muscles but in slightly different ways. For example, hammer curls offer more balanced bicep and forearm development. In contrast, dumbbell curls allow you to emphasize the biceps better (4).

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The barbell bicep curl is arguably one of the most popular gym exercises, next to the bench press and barbell row. You get to use a popular gym tool (the barbell), you can lift more weight, and the range of motion is enough to make your biceps burn. But despite its popularity, many people struggle to make full use of the movement or build a set of impressive biceps. 

At first glance, bicep curls are as straightforward as it gets. You grab a weight and proceed to flex and extend your elbows. But upon closer look, pulling off an effective bicep curl is an art. When done correctly, the barbell bicep curl adds mass to your arms and builds strength that translates to other movements and activities. For example, strong biceps improve your back training and make certain everyday activities easier to carry out. 

How to do a Barbell Bicep Curl

1. Start with an empty 20-kilo barbell.
2. Grab the barbell with an even underhand grip (palms facing forward). Your hands should be shoulder-width apart or slightly wider.
3. Bring your shoulders, engage your abs, and squeeze your glutes.
4. Take a breath and curl the barbell until your wrists are slightly higher than your elbows.
5. Hold the top position for a second, squeezing your biceps as you do.
6. Lower the barbell slowly as you exhale on the way down. Extend your arms fully.
7. Take another breath and curl the barbell again.

What muscles does the barbell bicep curl activate?

The primary muscles that work during а barbell curl are our biceps, which cover the front side of our upper arms and produce elbow flexion (bending the arm) (1). Our biceps have two heads (a long and short one), both of which activate during a bicep curl (2). A wider grip emphasizes the inner (short) head, where a more narrow grip allows us to train the outer (long) head more effectively.

Barbell curls also train the brachialis, a muscle situated underneath the bicep that assists elbow flexion (3). Developing the muscle pushes the bicep out, contributing to the overall size of the upper arm. The third muscle group involved in barbell curls is the brachioradialis, which covers the top side of our forearms (4).

Some core involvement is also inevitable with the barbell curl. Our abs, transverse abdominis, obliques, erector spinae, and glutes engage to keep us stable and in position.

Proper Form and Technique when doing a Barbell Bicep Curl

The most important tip to keep in mind for the barbell bicep curl is to use a full range of motion. Extend your arms fully as you lower the barbell, then follow that with a strong contraction in the top position. Doing so will allow you to take full advantage of each repetition and build your bicep strength and size. 

Another tip to consider with the barbell curl is to experiment with grip width. As discussed above, a wider grip helps you emphasize the short bicep head, whereas a more narrow one works the long head. Experimenting allows you to see what lets you feel your biceps best. 

It would be best if you also strived to develop a good mind-muscle connection with your biceps. Feel your biceps stretching as you lower the barbell, then engage them as best as possible on the way up. Doing so can improve bicep activation, leading to more growth.

Variations and Modifications of the Barbell Bicep Curl

1. Barbell Curl With Slow Negatives

The barbell curl with slow negatives is a variation where you raise the barbell with a normal tempo but prolong the descent to three or four seconds. In doing so, you cause significant eccentric overload, which could help you overcome a training plateau and build more muscle. Slow negatives are also beneficial for improving your mind-muscle connection.

2. Pause Barbell Curl

The pause barbell curl features a slight tweak in the technique that increases time under tension, improving the mind-muscle connection, and making the movement more challenging. The goal is to curl the barbell to the top position and hold it there for two to four seconds.

3. Reverse-Grip Barbell Curl

Your goal with this movement is to grab the barbell with an overhand grip (palms facing back). In doing so, you can better emphasize your forearm muscles.

Mistakes to Avoid

The most common mistake related to barbell curls is shortening the range of motion. Many trainees curl the barbell to a high enough position but don’t lower it enough. Doing so allows you to use slightly more weight, but you cannot stretch your bicep that well on the bottom position. Avoid the mistake by extending your elbows fully on the way down. You can even flex your triceps at the bottom position to ensure that you’ve lowered the weight enough.

Another significant mistake related to barbell curls is using momentum. The issue occurs because many people load too much weight on the barbell. As a result, they have to resort to momentum and body swinging to move the barbell from point A to B. Avoid the mistake by choosing the appropriate load to do at least eight good repetitions with a smooth technique.

The third significant mistake with the barbell curl is letting the weight drop on the way down. For example, you would lift the barbell to the top but then let it fall to the bottom before lifting it again. Doing so isn’t good because you miss out on the eccentric contraction (your muscles lengthening under tension) (5). Controlling the weight on the way down allows you to cause a more significant stimulus, resulting in superior muscle growth and strength gain.

Similar Exercises to the Barbell Bicep Curl

Zottman Curl (Dumbbell)

The Zottman curl is a dumbbell bicep exercise. The goal is to start in a traditional bicep curl position with your palms facing forward. You curl the dumbbells to the top position, but instead of lowering them, you first rotate your wrist 180 degrees. After that, you bring the dumbbells down with your palms facing your body. In doing so, you train your biceps and forearms more evenly.

Bicep Curl (Dumbbell)

The dumbbell bicep curl is one of the best exercises you can include in your training. Bicep curls come in many forms, their range of motion is excellent, and you can overload the exercise as you get stronger. A common way to do bicep curls is to lift both dumbbells simultaneously and twist your wrists at the top position.

Hammer Curl (Dumbbell)

The hammer curl is another fantastic movement for excellent bicep growth. Unlike classic curls, your goal here is to maintain a neutral grip (palms facing one another). In doing so, you involve your brachioradialis muscle more effectively. Hammer curls are also great because trainees can typically lift a bit more weight, which is beneficial for overloading the biceps.

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