The bicep curl: It’s a tried and true technique for developing stronger arms. It’s a functional fitness exercise that helps support your everyday activities, like lifting household objects, carrying a child, pulling a heavy door open, and so on.
Don’t get us wrong, we are not here to knock the humble bicep curl. But sticking to just one arm routine time and time again can have some downsides:
- You’re focusing on only one muscle group, which means you aren’t maximizing your workout time
- Your results could plateau
- You could get bored!
So, if you’re feeling the need to change up your arm day routine, there are several alternatives to try that will stimulate different muscle groups to maximize workouts and keep your training interesting.
Before we get dig into those exercises, here are a few arm strength-training tips to keep in mind throughout your workout:
- Go slow and keep control during each movement to protect your joints.
- Pick weights that are challenging but not overwhelming.
- The goal is to reach “muscular fatigue,” which means the last few reps should be challenging, but not to the point where you have to use sloppy form or have bad posture.
6 bicep curl alternatives
Try these individual arm strengthening exercises, or combine them for a complete arm workout.
1. Standing Kettlebell Bicep Curl
Equipment needed: Kettlebell
Muscles worked: Biceps brachii, brachialis, brachioradialis, forearm flexors
How to:
- Stand with your feet hip-width apart, dumbbells down at your sides.
- Step back with your right foot, bending both knees until your left knee is bent at a 90° angle. Simultaneously curl the dumbbells to your chest.
- As you lower the dumbbells, bring your right foot back up to standing position.
- Repeat the movement with your left foot back. You’ve completed one rep. Repeat.
Related: Want more kettlebell exercises? Swing into shape with this 30-Minute Full-Body Kettlebell Workout.
2. Dumbbell Curl with Reverse Lunge
Equipment needed: Dumbbells
Muscles worked: Biceps, core muscles, glutes, quads, and hamstrings
How to:
- Stand with your feet hip-width apart, dumbbells down at your sides.
- Step back with your right foot, bending both knees until your left knee is bent at a 90° angle. Simultaneously curl the dumbbells to your chest.
- As you lower the dumbbells, bring your right foot back up to standing position.
- Repeat the movement with your left foot back. You’ve completed one rep. Repeat.
3. Hammer Curls
Equipment needed: Dumbbells
Muscles worked: Long head of the biceps, brachioradialis, and brachialis
How to:
- Stand with your feet hip-width apart, arms down at your sides. Keep your wrists facing inward throughout the full movement, and keep your elbows pinned into your sides.
- Bend at the elbow and lift the lower arms to pull the weights toward your shoulders. Your upper arms should stay stationary.
- Hold for one second at the top of the movement. Your thumbs will be close to the shoulders and palms facing in.
- Lower the weights to return to the starting position. Repeat.
4. Reciprocating Incline Bicep Curls
Equipment needed: Dumbbells and bench or chair
Muscles worked: Biceps brachii
How to:
- Sit with your back against a bench that’s at a 40°–60° recline. Hang arms by your sides with palms facing forward.
- While keeping your upper arms still, squeeze your biceps and bend your left elbow to slowly raise your lower arm.
- Hold for one second at the top of the movement. The dumbbells should be close to your shoulders without contacting them.
- Slowly straighten your left elbow to return to the starting position. At the same time, begin to raise your right arm. Repeat.
Tips: Your chin should remain tucked throughout the movement. Your upper back should remain tight and stable.
5. Lying Dumbbell Tricep Extensions
Equipment needed: Dumbbells and gym bench or workout mat
Muscles worked: Entire triceps muscle group in the upper arm
How to:
- Lie face up on a bench with your feet flat on the floor. Hold dumbbells above your chest with your arms straight and your palms facing each other.
- Without moving your upper arms, bend your elbows and lower the dumbbells to the sides of your head. Hold for one second.
- Return to the starting position. Repeat.
6. Zottman Curls
Equipment needed: Dumbbells
Muscles worked: Biceps brachii, brachialis, brachioradialis, and forearms
How to:
- Stand with your feet hip- or shoulder-width apart.
- Start with a standard bicep curl: Hold a pair of dumbbells down by your sides with your palms facing out in front of you. Bend your elbows to slowly raise your lower arms up, keeping your upper arms stationary.
- At the top of the movement, slowly rotate your grip so your palms are facing downward. Lower the dumbbells slowly back to the starting position.
- When the dumbbells are close to your thighs again, rotate your hands so your palms are in the starting position, facing out.
- Repeat.
Tip: For this movement, it’s especially important to focus on stability vs. heaviness of weights used. Don’t be surprised if you need a lower weight than usual.
And there you have it! Our favorite bicep curl alternatives. If you’re interested in more arm-strengthening techniques, check out these 4 Exercises for Healthier Shoulders!
