Alternative Biceps Curls

Alternative Biceps Curls to Challenge Your Body

Several weeks ago, we discussed new ways to challenge your body by doing variations of exercises with which you are familiar (i.e. the plank). Sometimes, you can hit a plateau if your body gets comfortable doing the same exercises over and over again. To maximize muscle growth, it’s important to mix it up. Let’s take a look at alternative ways to perform another popular strength exercise – biceps curls – so you can develop strong and toned arms!

1. Basic Biceps Curls

basic biceps curl

The basic biceps curl is usually considered the supinated grip biceps curl.  Here, palms face forward, and you lift and lower the weight with the arms and elbows staying close to your sides.

2. Biceps Curls with Band

biceps curls with band

Working with a band changes the dynamic of the exercise. The band requires you to manage the resistance through the full range of motion, as you stretch it up, and lower it back to the starting position.

3. Biceps Curls with TRX

biceps curls with TRX

Using the straps of a TRX is another way to change up basic biceps curls.  Here, your core gets involved a bit more, and you are using your body weight as resistance.

4. Pronated Grip Biceps Curls

Pronated Grip Biceps Curls

Another way to change up a biceps curl is to turn the palms down, or pronate the grip. This still works the biceps, but adds forearm extensor strengthening as well.

Changing up your basics is a way to keep moving your body forward. Don’t be afraid of change – embrace it! If you need help performing these biceps curls or need a new program, contact me for a free fitness assessment. As always, have fun with your biceps curls and stay committed to your exercise routine. A little motivation goes a long way and you’ll see results in no time!

Get a free fitness consultation!

Melissa Abramovich Headshot

Written by Melissa Abramovich, ACE CPT, NASM CGT, AAHFRP Medical Exercise Specialist at Elite Sports Club-River Glen

Melissa Abramovich went into Personal Training and Group Exercise instruction after successfully losing 140 pounds through healthy diet and exercise. Her desire to help others drove her forward into a career helping others to make healthier choices. She is an ACE certified personal trainer and now also a Medical Exercise Specialist (AAHFRP), helping clients with a myriad of health issues at Elite Sports Clubs. She holds a Bachelor’s degree, and many group exercise related certifications as well.




This information is not intended to treat, diagnose, cure, or prevent any disease. All material in this article is provided for educational purposes only. Always seek the advice of your physician or other qualified health care provider with any questions you have regarding a medical condition, and before undertaking any diet, exercise, or other health program.

Got something to add? Leave a comment!