4 Ways to Do a Biceps Curl

Build strong, toned arms with these fun variations of a classic move.

The biceps curl is one of the most popular upper-body exercises—and for good reason! For starters, it works the muscles in your upper arms that help bend your elbows, which you need to lift a grocery bag or pull a door open. If you use weights, you’ll also boost your grip strength for healthier hands.

The beauty of the biceps curl: There are so many ways to do it. Here, SilverSneakers Master Trainer Andi shares four biceps curl variations to beat boredom and keep your upper body strong.

How to Use the Biceps Curl

You’ll need dumbbells and open floor space. If you don’t have weights, you can simply use household items like soup cans or water bottles. No matter what you’re using for resistance, it’s best to start with lighter weights and master the form first before using heavier weights.

Andi demonstrates these exercises standing, but you can also do them seated in a sturdy chair.

Press play on the video above and follow along as Andi demonstrates four different variations of the biceps curl. You can also find instructions for each move below. Focus on standing or sitting tall with your shoulders back and down.

If you’re taking a SilverSneakers LIVE class, your instructor will guide you through the exercise, but feel free to use the variation that feels best for you. If you’re working out on your own at the gym, do up to three sets of six to 10 reps.

As always, safety is key. These exercises may be different or more advanced than those you’ll experience in a SilverSneakers class. If you have a chronic condition, an injury, or balance issues, talk to your doctor about how you can exercise safely.

Variation #1: Seated or Standing Biceps Curl

Sit or stand tall with your chest up and your shoulders back and down. Hold a dumbbell in each hand with your arms at your sides and palms facing forward. Keeping your torso stationary and your elbows tucked close to your sides, bend your elbows (not your wrists) to curl the weights up to your shoulders. Pause, then slowly lower your arms with control.

Variation #2: Zigzag Biceps Curl

Perform the seated or standing biceps curl, but vary your range of motion with each movement. Begin by curling the weights a quarter of the way up, the slowly lowering back down. Then curl halfway up and lower. Then curl three-quarters of the way up and lower. Then do a full curl up to your shoulders to complete one rep and lower.

Variation #3: Reverse Biceps Curl

Sit or stand tall with your chest up and your shoulders back and down. Hold a dumbbell in each hand with your arms at your sides and palms facing back. Keeping your torso stationary and your elbows tucked close to your sides, bend your elbows (not your wrists) to curl the weights up to your shoulders. Pause, then slowly lower your arms with control.

This move might feel different, so curl up only as your range of motion allows.

Variation #4: Hammer Curl

Sit or stand tall with your chest up and your shoulders back and down. Hold a dumbbell in each hand with your arms at your sides and palms facing in. Keeping your torso stationary and your elbows tucked close to your sides, bend your elbows (not your wrists) to curl the weights up to your shoulders. Pause, then slowly lower your arms with control.

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