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.

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.

Bulging biceps are a sign of strength, power, and dedication. The cable bicep curl is one of the elite bicep-focused exercises worth including in your upper-body muscle-building program.

Bicep curls: more targeted bicep work, increase arm size and shaping, aesthetic gains. Both hammer curls and bicep curls have a place in your strength-training routine.

Bicep curls are easy to do wrong, which can lead to back pain. Learn the most common mistakes and how to fix them to do a bicep curl with dumbbells correctly.

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 ...

The bicep curl, when done correctly, is one of the most effective exercises to build bigger arms. Here's how to maximise dumbbell curls for biceps.

Here’s five variations of the bicep curl to help you build stronger arms. 1. Hammer curls (Image credit: Getty Images) ...

How to Programme Bicep Cheat Curls The cheat curl can help you get past plateaus and start building serious muscle, if programmed correctly. There are two ways to use the cheat curl.

Perform the bicep curl, but with one arm at a time instead of curling both weights up together. Curl the right arm up first, then lower it down. Then curl the left arm up and lower it down.