Building stronger arms does not require a complicated routine or a long list of curl variations. Beginners can make steady progress by learning a few movements, using a weight they can control, and adding difficulty gradually. The three exercises below train the elbow flexors from different positions and with different grips, giving you a practical starting point for gym training.
There is no single curl that is best for everyone. Your equipment, comfort, and ability to maintain good form all matter. Research comparing curl variations suggests that different exercises can produce different strength and muscle growth results, but it does not establish one universal winner. The best choice is one you can perform consistently and progress safely.
What beginners should know about biceps training
The biceps brachii is one of several muscles that bend the elbow. It also helps turn the forearm so the palm faces up. Other muscles, including the brachialis and brachioradialis, assist with elbow flexion. That is one reason exercises using different arm and hand positions can complement one another.
For a beginner, good technique means using a range of motion that feels controlled and comfortable, keeping the upper arm steady, and avoiding momentum to move the weight. You do not need to lift as heavy as possible. A load that lets you complete your planned repetitions with consistent form is a more useful starting point.
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Muscle growth can occur with a range of loads when the effort is sufficient. Beginners can start with two or three sets of about 8 to 15 repetitions per exercise, leaving a little room to complete another repetition or two with good form. When you can reach the top of your repetition range across all sets without losing control, increase the weight by the smallest available amount. This gradual approach makes it easier to learn the movements while still creating a reason for your muscles to adapt.
1. Incline dumbbell curl
Why it is useful
The incline dumbbell curl puts your upper arm slightly behind your torso. This lengthens the biceps at the bottom of the movement compared with a curl performed with the arm by your side. Research on muscle growth suggests that training muscles at longer lengths can be beneficial, although the results vary by muscle and study. A trial comparing incline curls with preacher curls also found differences in where elbow flexor muscle thickness increased, which suggests that exercise position can matter.
This exercise is useful for beginners because each arm moves independently, and the bench provides support for your back. It also encourages you to use a manageable load. If you have difficulty keeping your torso still during standing curls, the incline position can help you focus on the movement at your elbow.
How to do it
Set an adjustable bench to a moderate incline and sit with your back against the pad. Hold a dumbbell in each hand with your arms hanging naturally and your palms facing forward. Keep your shoulders relaxed and your upper arms close to your sides, allowing them to sit slightly behind your torso.
Bend your elbows to bring the dumbbells toward your shoulders without swinging your body. Pause briefly when you reach the top of the curl, then lower the weights under control until your elbows are nearly straight. Use a comfortable range of motion and avoid forcing your shoulders into an uncomfortable stretch at the bottom.
Common mistakes to avoid
Do not choose dumbbells so heavy that your shoulders roll forward or your elbows drift ahead of your body. Shortening the lowering portion of the curl also reduces the controlled range of motion. If the stretch at the bottom feels uncomfortable, reduce the bench angle or use lighter weights. The goal is a smooth repetition, not the deepest possible stretch.
2. Machine preacher curl
Why it is useful
The preacher curl supports your upper arms on a padded surface while you bend your elbows. The support can make it easier to notice when you are using your shoulders or body to help lift the weight. Many gyms have a preacher curl machine, which is simple to adjust and does not require you to stabilize a pair of free weights.
A study comparing preacher curls with incline curls found that the two movements produced different regional changes in elbow flexor muscle thickness over the training period. The participants were young women, so the results should not be treated as a guarantee for every beginner. They do, however, support the idea that using more than one curl position can be a reasonable way to train the arms.
How to do it
Adjust the seat so the top of the pad rests comfortably beneath your armpits and your upper arms are supported. Hold the handles with your palms facing up, then start with your elbows slightly bent rather than locked. Curl the handles toward your shoulders while keeping your upper arms in contact with the pad.
Pause briefly near the top, then lower the handles slowly until your arms are almost straight. Keep the movement smooth and stop short of any position that causes pain or puts uncomfortable pressure on your elbows. If the machine has adjustable resistance, begin with a light setting and check that you can control both the lifting and lowering phases.
Common mistakes to avoid
Avoid bouncing out of the bottom position or letting the weight drop quickly. Do not lift your upper arms off the pad to finish a repetition. If you cannot complete the movement without shifting your shoulders or leaning into the machine, reduce the weight. You should feel your elbow flexors working, but sharp pain in the elbow or shoulder is a reason to stop and adjust the exercise.
3. Rope hammer curl
Why it is useful
The rope hammer curl uses a neutral grip, meaning your palms face each other. This differs from the palms up position used in the first two exercises. The biceps still contribute to bending the elbow, while the brachialis and brachioradialis also assist. Research examining forearm position during elbow flexion shows that hand position can affect how the elbow flexor muscles contribute to the movement.
Using a cable and rope attachment makes it easy to set a light starting weight. The cable also allows you to keep tension on the muscles through much of the movement. This variation gives beginners a straightforward way to practice the neutral grip while training the elbow flexors.
How to do it
Attach a rope handle to a low cable pulley and stand facing the machine. Hold one end of the rope in each hand with your palms facing inward. Stand tall with your elbows close to your sides and your wrists straight.
Bend your elbows to bring your hands toward your shoulders. Keep your palms facing each other throughout the repetition, and avoid letting your elbows swing forward. Lower the rope under control until your arms are nearly straight. Adjust your distance from the pulley so the cable does not pull you out of position.
Common mistakes to avoid
Do not lean backward to move a weight that is too heavy. Keep your wrists neutral instead of letting them bend toward your forearms. You also do not need to pull the rope apart forcefully at the top. If your elbows move substantially or your shoulders take over, reduce the weight and focus on a slower, steadier repetition.
How to put the exercises into a beginner routine
You do not need to perform all three exercises every time you train your arms. If you are new to resistance training, start with two movements in one workout, completing two or three sets of each. You could pair incline dumbbell curls with rope hammer curls, then use the machine preacher curl in another session later in the week. This gives you practice without adding unnecessary work.
Keep a simple record of the weight, repetitions, and sets you complete. When you can reach the top of your target repetition range on every set with controlled form, add a small amount of weight at your next session. If increasing the load makes you swing, shorten your range of motion, or lose control on the way down, return to the previous weight and build up again.
Allow enough recovery between hard sessions for your arms to feel ready to train again. Your biceps also work during many pulling exercises, including rows and pulldowns, so consider your full weekly routine when deciding how much direct curl work to add. Consistency, sensible progression, and good technique matter more than trying every curl variation in the gym.
Table of key takeaways
| Exercise | Main reason to include it | Beginner cue |
|---|---|---|
| Incline dumbbell curl | Trains the elbow flexors with the upper arm slightly behind the torso | Keep your back against the bench and lower the weights under control |
| Machine preacher curl | Supports the upper arms and makes it easier to focus on bending the elbows | Keep your upper arms on the pad and avoid bouncing at the bottom |
| Rope hammer curl | Adds a neutral grip and trains the elbow flexors in a different forearm position | Keep your palms facing each other and your elbows close to your sides |
| Progression | Gives your muscles a gradual increase in training challenge | Add a small amount of weight when you can complete all planned repetitions with good form |
References
- American College of Sports Medicine (2009) ‘Progression models in resistance training for healthy adults’, Medicine & Science in Sports & Exercise, 41(3), pp. 687–708.
- Kassiano, W., Costa, B., Nunes, J.P., Ribeiro, A.S., Schoenfeld, B.J. and Cyrino, E.S. (2023) ‘Which ROMs lead to Rome? A systematic review of the effects of range of motion on muscle hypertrophy’, Journal of Strength and Conditioning Research, 37(5), pp. 1135–1144.
- Kassiano, W., Costa, B., Kunevaliki, G., Lisboa, F., Stavinski, N., Prado, A., Tricoli, I., Francsuel, J., Lima, L., Nunes, J.P., Ribeiro, A.S. and Cyrino, E.S. (2025) ‘Distinct muscle growth and strength adaptations after preacher and incline biceps curls’, International Journal of Sports Medicine, 46(5), pp. 334–343.
- Kleiber, T., Kunz, L. and Dißelhorst-Klug, C. (2015) ‘Muscular coordination of biceps brachii and brachioradialis in elbow flexion with respect to hand position’, Frontiers in Physiology, 6, article 215.
- Nunes, J.P., Jacinto, J.L., Ribeiro, A.S., Mayhew, J.L., Nakamura, M., Capel, D.M.G., Santos, L.R., Santos, L., Cyrino, E.S. and Aguiar, A.F. (2020) ‘Placing greater torque at shorter or longer muscle lengths? Effects of cable vs. barbell preacher curl training on muscular strength and hypertrophy in young adults’, International Journal of Environmental Research and Public Health, 17(16), article 5859.
- Schoenfeld, B.J., Grgic, J., Ogborn, D. and Krieger, J.W. (2017) ‘Strength and hypertrophy adaptations between low- versus high-load resistance training: A systematic review and meta-analysis’, Journal of Strength and Conditioning Research, 31(12), pp. 3508–3523.
