A Regular Curl? Pffft. This One Is Even Better For Your Arms

Men's Health |

Target your guns with this sleeve-busting variation

It’s all too easy to cheat during biceps curls, says Men’s Health Fitness Director BJ Gaddour, C.S.C.S.

If you allow your elbow to rise or dip during the curl movement, you’ll engage your shoulder and back muscles to help lift the weight—and take some of the burden off your biceps.
By stabilizing your elbow against a preacher bench, you’ll ensure that your biceps do the work, Gaddour says. You can also use an incline bench, as Gaddour demonstrates in the video above, if you don’t have access to a preacher bench.
Gaddour recommends doing the move with three different grips back to back for three minutes straight to target your biceps from every angle. You’ll definitely feel this tomorrow.


Perform the following exercises in the order shown, all on the same side, with no rest between exercises.

  1. Overhand-grip preacher curl, 60 seconds
  2. Hammer-grip preacher curl, 60 seconds
  3. Underhand-grip preacher curl, 60 seconds

Rest 1 minute, then repeat on the other side. That’s 1 round. Do 3 to 5 rounds.

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