Top 10 Curl Variations for Bigger Biceps
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- Опубликовано: 26 июл 2024
- If you want advanced arms and behemoth biceps, you gotta curl. Here are the top ten biceps curl variations that I use in my training.
Timestamps:
00:00 Geoff Says Hello
00:38 10 Strict Curl
01:44 9 Concentration Curls
03:18 8 Preacher Curl
04:36 7 Cable Curls
06:48 6 Seated Alternating Dumbbell Curls
09:16 5 Spider Curls
10:33 4 Reverse Grip Curls
11:41 3 Incline Dumbbell Curls
12:30 2 Standing Dumbbell Hammer Curls
13:23 1 Barbell Curl
15:01 Snag a Copy Of My Book For More!
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For a LOT more detail on the movements listed here (and more!), plus another dozen or so variations in every OTHER movement pattern, PLUS sections on programming, injury prevention, cardio, equipment, strength standards and more, PLUS full templates to choose from...snag a copy of my book, below. Appreciate the support!
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@Geoffery Verity Schofield
Day by day , you are turning into sparta Soldier...
Anyways, love you bro and do something about that blue screen😂😂
Squat Rack curls are my go to bicep exercise. I always do these when I know someone wants to do squats! The anger in their eyes..help to push me to new levels of strength!
I always curl in the squat rack. It's in my basement though, so the only one who gets mad is my cat
@@moreparrotsmoredereks2275 WTF dares to squat in the curl rack. Kick em out.
Things that make me happy
Being called sugar by an old black lady
Being called love by an old british lady
Being called a goddess by Dr. Mike
And being called a Meatbag by Geoff
12:27 “getting it up is not a problem” 🤣🤣🤣
Circle jerk curls could be Ryan Humibuns’ next bicep curl variation! 😂
In all seriousness, great list here. Spider curls, reverse grip curls, hammer curls, & barbell curls are all staples I use. 💪
when you realise that many of GVS's videos are simply pages from his book (full of valuable information) ;)
There are probably 2-3 years of videos in my book...it's the best shortcut out there.
Ryan Humiston got me doing reverse bosu ball incline cable sumo deadlifts. I’m seeing all kinds of gains.
All kinds
@@DAatDAindeed
I was expecting this to be a troll video 😂 since it's about curling. But great information as always
where are the 50 other variations that Jeff Cavaliere shows in his vids
The iron graveyard. The actual one, not the clickbait bullshit one he uses.
Finally! This will really get the algorithm's attention, I guarantee. Here come the DYELs...
Maybe not, not a super high click through rate on this one.
I been training seriously the last year, history of about seven years of bad training like not knowing how to brace, and recently brought your book and actually tried the reverse grip curl today. It was on point with what you said in the video. If for some reason people are still unsure about his book, I would recommend it as well. Very well written and if you have on your phone it is great for easy access if you ever need to double check an exercise.
Great work Geoffrey
Appreciate the support!
Inclined curls ❤️
great editing - loved the Pumping Iron spots.
Completely excellent video! Truly fantastic. Keep up the great work. Thank you so much! Outstanding. 🙏
Love your work and advice man, it’s very similar to how I’ve been training and eating the last couple of years. As you’ve said a million times, all the info is there for free if you just put in effort. I’ve been consistent with diet and training for a little over 2 years now and I’m down around 100lbs. Appreciate it Geoff, love those cable curls supersetted with hammer curls!
Hardest I’ve laughed while learning a ton from a RUclips video, thanks for this one!
Nice info!
Don't tempt me Geoff! I have the dumass gene and I WILL do every single one of these in one session and call it a bicep heavy pull day. I go to a very bro-esque gym, nobody will even question me.
I did about half today, I don't even recommend that :)
Reminds me of a time I saw a guy come in the gym, did like 4 to 5 different types of curls, then left.
@@helphowdoinputusername3571 gg😂
D-Handle cable curls are absolute God tier
The incline curl is my personal favorite, so I’m happy to see it high up on the list 💪🤓
damn bro, your beard growth is extraordinary !!
Yes thanks Geoff.
Awsome video.
The editing on this video is 🔥.
your pic lmao
Incline curls are always money for me. I do them in the 8-12 rep range.
If you're a powerlifter this is a great tool to help prevent bicep tears on the DL, it really strengthens that bottom stretched position.
My second favourite would be hammer curls; as you mentioned, there's something special about these in the way they thicken the arm.
In the last while because I've largely been confined to my home gym I've fallen in love with the basic barbell curl. Plenty can be done here. My suggestion is to wrap up the wrists and take a slightly looser grip; for me this has helped prevent wrist pain with the straight bar.
As a side note, I've started adding in some arm wrestling style arm work. Pronation work with weight on a band will seriously add some meat to the pronator muscles!
Your insults at us in the beginning of every video is why I keep coming back....that and your content of course ;)
Hitting a back and bicep workout in the comfort of my bedroom tomorrow. Gonna be Oomphing like a Boss to some EZ bicep curls and seated dumb bell curls. Ill watch this video again 'fore I hit and lift the Metal and listen to some Metal for more motivation so thanks for this. I have to be a bit careful when it comes to bicep and tricep work as Im prone to forearm/elbow tendon flares, so I usually keep it at the slightly higher rep range 👍
I recently started doing cable curls and one of the tip I got is to add a small supination to my wrists while doing the curl, it contract the biceps differently than keeping the wrist neutral.
He isn't just saying that about the book it really is good. I thought i was a workout guru not physically but mentally lol. But the book has a whole different view.I was able to build my own custom plan off the book. Thanks Geoff
Thanks :)
Thanks for sharing a great perspective that the main purpose of cheat reps is to do a few extra proper eccentrics.
These edits are getting funnier every time :))))
The only biceps isolation I do right now is a barbell reverse curl to failure and then I go to a regular barbell curl for like 5 more reps. 2 sets of these after rows and everything feels good, and I was getting some decent arm growth. I've been thinking of adding another variation in recently and I think you've sold me on the cable curl
Same with triceps plsss. Love ur vids man. 💪💪💪
i also do the cabel curls - but i also rotate my arms like during supination curls at the top. that´s gives a realy hard contraction. love that one
Thanks, I've been stuck on EZ bar strict and DB reverse for a long time. Alberto Nuñez does a unilateral cable curl facing away from the rack, beginning the movement with the arm stretched back but moving forward during the curl. Looks like a huge ROM. Haven't tried it yet but will soon.
Been using band as I don't have cables in the garage. Banded curls facing away from the attachment point, 2 steps forward to get tension on the band and go! Start with hands a little behind the hips and curl. Addicted to these right after hammer curls. These happen on Friday. After every workout I cannot type anything on this keyboard for about 30 minutes.
Having said that I am changing out the schedule completely in 4 weeks and might throw in spider curls.
My favourite is definitely the basic barbell curl
I feel like cables are just 10x more fun than dumbbells/barbells for arms. The overhead tricep extension is so satisfying to do because of the nasty pump you get.
Its because with your arms dangling like that look forward you resemble a spider hanging from a strand of web however I personally used to always just call the decline curls as thats what it was labeled in a magazine I first saw it in back in like 2010 but I adopted the term spider curl because I kinda like your more novelty names for exersices, plus I dont think decline really makes sense inverted incline would make more sense
TOP “EXERCISE” EVERY TIME = consistency!!
Guys in the BG @4.25 dig what they seein man ! 😂 Nice video though 🏁
GVS my favorite is alternating dumbbell curls.
Editor got the 👍this comment is for the algorithm.
Beard gains coming along nicely
*Geoffrey humiston has entered the chat* lmao
I think you were right the first time with the incline curl rep range, there are better variations if you want go heavy. Barbell curls are king.
Great list! Have you tried face away cable curls? I like how they keep constant tension throughout the movement.
Yea. They're OK. Can work for some.
For the algorithm, baby!
Wild guess, in a couple of weeks (if not days) this will be one of your most watched videos. People are so desperate to grow this little piece meat on their arms 😅
Would make me sad...so much more to fitness than biceps vids. But occasionally putting one out is OK I think.
Edits always kill me 😂
For me it's simply a heavy curl, a curl with arms in front (like preacher or concentration) a curl with the arms behind (incline curls, bayesian cable curl, etc) and some type of neutral or pronated curl
Now that's a lot of curls I don't do all these in the same session or even the same cycle
Engagement comment. Algorithmic booster!
I love the incline dumbbell curl... I started doing it last week 😁💪🔥
I love them too how's your progress bro?
alternating DB curl is my go to. standard and hammer grip. I find that I cheat a bit too much when doing them together
A straight barbell curl always causes pain in my wrists eventually because the bones (radius and ulna) are different lengths.
My pull day uses the top 3 in this video coincidentally
#5 angle really highlights how strong GVS' beard is
You have great guns
Strict, hammer, preacher for me
The most underrated curling variation for me is the Scott Curl. I've gotten to use a Scott bench once but that is 100% the most sore my Biceps have ever been, even next to do preachers and Incline Curls. I want to buy a bench but a legit Scott bench is so damn expensive. Concentration Curls are a nice at home replacement but it's just not the same, imo.
Are these preacher curls but on a more closer to 90 degree preacher bench?
@@N3330X Look it up, it's like a Preacher Curl and a spider Curl in one, meaning you can stretch your Bicep without worrying about tendon issued like you get with a typical Preacher bench.
I love how in almost every video there’s random people staring at Geoff training 😂
yay
I really thought this was going to be some troll video for the YT algorithm. I’ve been using cables more and more for bicep work. Reverse curls light up the forearms.
Curls are good at the end of workouts but your vertical and horizontal pulls should be everyone’s main focus to grow biceps indirectly
Yup, agree.
Re: spider curls. I've wondered this too. Maybe this movement looks like a spider's jaw?
How do I target the lateral head of my triceps just with bodyweight?
A video idea for you (for me?!?) •
I have bought your book 💰•
I have purchased a one-off program 💰•
I have earned the right to request a video 😂 •
Sure, can email/DM or just post here, I read all comments.
Top 3 : Incline DB Curls... " Natural Hypertropht has joined the chat 😂😂". Jokes aside, Good video !
True #1 chin ups
OMFG that ben stiller clip 🤣🤣🤣🤣🤣
Spider Curls are quite fucking difficult. Was doing them for a while, and I enjoyed it, but I've changed back to normal standing barbell curls with a very slow eccentric and pause. I've also done supersets with Reverse curls and a normal curl with an ez-bar. Basically, you'd reverse curl until you couldn't do one with proper form, and then with the same weight you'd start doing normal curls. Gave some good pumps. The only problem with reverse curls for me is that my grip will limit what I can lift on them at times since it'll give out before my forearm.
Its impossible to cheat in strict curls in terms of momentum but there are other ways to turn it into an almost full body lift the same way people do with bench...also your elbows can move as much as you want. And yeah, I love cable curls.
Hmmm true. Maybe a spider curl is better for a truly strict variation.
Ok, NOW you're playing the algo ;)
How should curls be programmed around rows? Would doing one before the other be problematic for the biceps in any way?
Incline curls and close grip weighted chins with a straight back are the only two bicep exercises that make me wease.
First like 😎
Hmm, those rope hammer curls do look interesting....
🎶 Face down, ass up, thats the way we like to curl.
April was a while ago
I was not prepared for oomfaloomfa. Now I got coffee stains on my shirt. haha
so essentially, curling. of some kind, any kind, works the biceps. got it.
Can you please do a video on ecdysteroids? I know you can get enough from quinoa to have an actual effect, but what I am concerned about does it make you enchanced? I know eating 600 kcal of quinoa is enough to give you 60 mcg, but what I want to know is where theine is drawn with this. What makes someone natural?
Meatbag here 😀
1:14 became a sassy black woman for a sec
The only bicep exercises I do are in the top 5, looks like I'm good to go
7:10 Also I hope people new to your channel don't think you are busting ass off curling 24 lbs
hhahaha...definitely kg there
I think Waiters are underrated 💪 . . . & they're called Spider Curls cuz Templeton said so 😎
What do you think about offsetting your grip when curling with dumbbells to emphasise the supination effect of the biceps?
Don't think it's worth it.
Where is the Veritycurl?
The perfect video before the perfect birthday workout, god being sober is kinda boring im only 22 but being almost a year sober i just dont care about drinking on my birthday making it boring :/ oh well gym and side chick here we come :DD no pun intended
what's your opinion on barbell bench pressing all the way down to the chest vs stopping when elbows are at 90 degrees? I've been lowering to my chest but someone in the gym told me that it isn't good for shoulder health and that stopping when elbows are at 90 is optimal for chest growth. would love to know what you think.
They're an idiot, you should lower all the way if you can. Use at least a slight arch, retract your shoulder blades.
Hey Geoffrey! when you do unilateral leg work like bulgarian split squat, pistols squats or lunges, do you work one side first and then without resting you do the other side or you do "X" amount of sets with one side rest and then the other side? (Same with unilateral upper body movement)
I suggest resting for BSS or pistols. For lunges I alternate left and right each rep anyway.
Fully extending my arms while curling hurts my distal bicep tendon
Thought it would be a mocking video about the 200 different exercises you must do for the tiny biceps muscle
Actually I do have the video planned lol. Wrote out a list of 100 curl variations.
Only 10 meh Ryan already showed us over 50 variations...!
Do you think a wider grip barbell curl works the Brachialis more than let's say a relatively narrower grip?
No, it's more about the pronation/supination/hammer time.
Noice
Yo Geoff, how do you train? Do you do push pull legs? Or full body workouts or something else? Find doing a push pull split I don’t train my arms as much as I used when doing bro splits, I know people say arms will grow from compound movements but I feel like my arms never grow, cheers great videos
He just did a pull push legs video...go back about 5-10 videos in the file.
My training is all over the place, varies a lot. I work a ton so sort of just use training to relieve stress instead of stressing about it.
@@GVS nice way to look at it, cheers mate
The regular barbell curl done with ez bar seems harder to me for some reason.. It's like i lose some power/tension when I'm in the bottom position, while the straight bar helps me better to "slinghshot" back... don't know how to explain it but something like this. Or maybe it's not the tension but the inclined hands position doesn't fully engage some helper muscles?...Can't pinpoint the reason..
If you have good mobility, a straight be might provide a better stretch reflex, yes.
I like the reversed grip girls :)
THE ALGORITHM.