Most bicep curls are redundant, pick a curl, any curl and progress it. This is because most curls only involve flexion and extension of the elbow. I like to incorporate variations that incorporate these two key components:
🔄 Wrist Rotation: Choose a curl that allows your wrist to go through supination and pronation (wrist turning).
🔥 Lengthened Challenge: Most curls are only difficult at the mid-portion of the exercise. I look for variations that offer a challenge both at the bottom and mid range of motion.
Such as:
Incline bicep curls
Preacher curls
Bayesian curls
The incline curl allows for full wrist rotation, and lowering the incline increases the difficulty in the bottom range.
