The “best” curls depend on your goals, preferences, and experience level. Here’s a breakdown for different types of curls and why they might be the best for you:
1. Barbell Bicep Curls
• Why: They allow you to lift heavy and focus on building overall bicep mass. Great for beginners and advanced lifters.
• Target: Both bicep heads.
2. Hammer Curls
• Why: These emphasize the brachialis (muscle under the biceps) and forearms, adding width and overall arm strength.
• Target: Biceps and brachialis.
3. Concentration Curls
• Why: Excellent for isolation and creating a peak in the biceps. Perfect for controlled, focused movements.
• Target: Bicep peak.
4. Preacher Curls
• Why: Provide a stable base and help eliminate momentum, ensuring proper form. Great for elongating the biceps.
• Target: Lower biceps.
5. Incline Dumbbell Curls
• Why: Extend the range of motion and create a deep stretch at the bottom, hitting the long head of the biceps more effectively.
• Target: Long head of the biceps.
6. Cable Curls
• Why: Constant tension throughout the movement for better pump and muscle activation.
• Target: Both bicep heads.
7. Zottman Curls
• Why: Combine the benefits of a bicep curl with a reverse curl, working both the biceps and forearms.
• Target: Biceps, brachialis, and forearms.
If you’re aiming for size, barbell or preacher curls might be your best bet. If you’re targeting definition and control, incline or concentration curls are ideal. For all-around strength, hammer or Zottman curls are excellent choices.
Which kind do you usually go for?