Bicep curls are a go-to exercise for strengthening and building bicep muscles. Those looking to build their arms mostly add this exercise to their training session to bulk up their arm muscles ...

The first is the classic bicep curl – the one you've seen in every gym with folks lifting a pair of adjustable dumbbells or barbells. And the second is the more modern alternative: the hammer curl.

Two of the most popular variations — hammer curls and bicep curls — look similar, but have a slight form difference that actually targets different muscles in your arms and offer unique benefits.

Keep your lower body in one place while performing the bicep curl. Pick a lighter weight that allows you to perform all of the repetitions in your set (usually 10-15) without compromising your form.

The bicep curl is a great isolation move, but you’ll need to use in conjunction with compound exercises to gain the full benefit. The Journal of Applied Physiology states that single-joint movements ...

A bicep curl uses a supinated grip (also known as an underhand grip), while the hammer curl uses a neutral grip (where your palms are facing each other). It’s a subtle change, but it makes a big ...

 Muscles Worked By the Zottman Curl Like other curls, the Zottman is a great way to target your biceps muscles. But you'll also hit your forearms—more specifically, your brachioradialis muscle.

 ADD THE STRICT curl to your arm day workouts when you need to reinforce good form. Start with 3 sets of 8 to 10 reps and emphasize the squeeze at the top of each rep.

Two of the most popular variations — hammer curls and bicep curls — look similar, but have a slight form difference that actually targets different muscles in your arms and offer unique benefits.

But bicep curls need to be done slowly and steadily to achieve the maximum benefits. Many people also choose weights that are too heavy, which causes your body to recruit other muscles to perform ...

The bicep curl is a great isolation move, but you’ll need to use in conjunction with compound exercises to gain the full benefit. The Journal of Applied Physiology states that single-joint movements ...