TL;DR:
Most lifters have been curling wrong—or at least not optimally. These updated bicep curl techniques create more tension in the most growth-stimulating positions, minimize joint stress, and boost muscle activation.
Introduction: Rethinking the Curl
It turns out we’ve all been doing bicep curls in a way that misses some serious gains. Traditional curls often fail to challenge the biceps in their most effective growth range: the stretched position. Dr. Mike from RP Strength explores smarter bicep training techniques based on biomechanics and real-world gym experience.
The Problem with Standard Curls
Most classic bicep curl setups—standing with dumbbells, barbells, or cables—put the biceps under maximum tension at the midpoint of the lift. Unfortunately, they don’t do much at the bottom of the movement where the biceps are fully stretched, which is the range that may drive the most hypertrophy.
These exercises also tend to create vertical loading that travels through the spine. While fine in moderation, excess axial loading during arm work can contribute to unnecessary fatigue, especially if you're also training squats and deadlifts.
The Fix: Smarter Curl Variations
Lying Cable Curls
One of the simplest but most effective changes is lying down while performing cable curls. This setup reduces spinal loading and shifts tension to the biceps throughout the full range of motion, especially at the stretch. Lying curls also eliminate momentum, forcing strict form and continuous resistance.
Stretch-Emphasized Techniques
Incline curls are a step in the right direction, as they lengthen the biceps by positioning the elbows behind the torso. But even they fall short on creating tension in the stretch. Adjusting arm paths and using cables to keep consistent resistance—especially at the start of the curl—can better target the long-head of the biceps.
Practical Takeaways
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Use variations that emphasize tension in the stretched position.
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Reduce axial fatigue by eliminating unnecessary vertical loading.
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Cables offer consistent resistance where dumbbells often fall short.
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Lying or incline setups can improve both safety and effectiveness.
You don’t need to overhaul your entire arm day, but swapping in one or two of these smarter movements could unlock noticeable improvements in bicep growth with less wear and tear.
