Curls are a simple way to train the muscles at the front of your upper arm, but you do not need a dozen variations to build stronger, bigger arms. Beginners can make steady progress with a few exercises they can perform with control, repeat consistently, and gradually make more challenging. These three options give you different arm positions and grips while keeping technique easy to learn.
The biceps brachii helps bend the elbow and turn the palm upward. Other muscles, including the brachialis and brachioradialis, also help bend the elbow. Changing your grip can change how much these muscles contribute during a curl, although no grip completely switches one muscle off. Studies that measure muscle activity find differences between grip positions, but activity during a single exercise session does not prove that one variation will always build more muscle over time.
The goal is to train hard with good form and build up gradually. Research reviews show that resistance training can increase muscle size across a range of loads and training routines. You do not need to lift the heaviest weight possible or take every set to the point where you cannot complete another repetition. Choose a load that lets you control the movement, and finish most sets with a small number of good repetitions still possible.
1. Supinating Dumbbell Curl
The supinating dumbbell curl is a useful place to start because it combines elbow bending with palm rotation. You begin with your palms facing each other, then turn them upward as you curl. This lets you practice two natural actions of the biceps while using a pair of dumbbells that can be adjusted to suit your strength.
How to do it
Stand tall with one dumbbell in each hand and your arms relaxed by your sides. Keep your shoulders down and your elbows close to your body. As you bend your elbows, turn your palms toward the ceiling. Stop when the dumbbells reach around shoulder height or when you reach the highest position you can manage without lifting your elbows forward.
Lower the weights slowly until your arms are almost straight, then repeat. Keep your wrists in line with your forearms instead of bending them back. If your body rocks, your shoulders rise, or you have to swing the dumbbells to get them moving, use a lighter pair. A controlled lowering phase helps you keep the movement consistent and makes it easier to notice when the weight is too heavy.
Why beginners should try it
Dumbbells allow each arm to move independently, so you can use a comfortable path for your wrists and elbows. Turning the palms upward also gives beginners a chance to coordinate forearm rotation with elbow flexion. Research comparing different curl grips has found that the biceps and other elbow flexors respond differently to supinated, neutral, and pronated positions. Those findings support using a supinated curl as a practical way to train the biceps, while keeping in mind that acute muscle activity is not the same as long term muscle growth.
Start with two or three sets of about 8 to 15 repetitions. Choose a weight that allows you to complete each repetition without swinging. When you can reach the top of your repetition range for every set with steady technique, increase the load by the smallest amount available and build your repetitions back up.
2. Hammer Curl
The hammer curl uses a neutral grip, with your palms facing each other throughout the repetition. It is easy to learn and often feels comfortable for people whose wrists do not like turning fully upward during curls. The movement still trains the biceps, while also involving the brachialis and brachioradialis.
How to do it
Stand with a dumbbell in each hand, your palms facing inward, and your arms by your sides. Keep your elbows near your torso as you bend them and bring the dumbbells toward your shoulders. Pause briefly near the top without letting your shoulders roll forward, then lower the weights under control.
The main mistake to avoid is turning the hammer curl into a full body movement. Keep your torso steady and do not use momentum to lift the dumbbells. If the weights pull your shoulders forward or your elbows drift far in front of you, reduce the load and make each repetition smoother.
Why beginners should try it
The neutral grip offers a useful contrast to the palm up position of a supinating curl. In a study that compared supinated, neutral, and pronated grips, researchers found differences in measured activity across the biceps brachii and brachioradialis. This supports using grip variation to train the elbow flexors in more than one position, but it does not establish that hammer curls are superior for arm growth.
Hammer curls also provide a straightforward way to add work for the brachialis, which sits beneath the biceps brachii, and the brachioradialis, which runs along the forearm. Both help bend the elbow. This makes the exercise a useful part of a general arm routine, especially if you want to build strength across the upper arm and forearm rather than focusing on the biceps alone.
Use two or three sets of 8 to 15 controlled repetitions. You can curl both arms at once or alternate sides. Alternating lets you pay attention to each repetition, while curling both arms together may save time. Either approach is fine if you maintain the same steady position and range of motion.
3. Incline Dumbbell Curl
The incline dumbbell curl is performed while sitting against an angled bench. Because your upper arms rest slightly behind your torso, this changes the position of the biceps at the shoulder compared with a standing curl. It is a good option once you are comfortable with basic dumbbell curls and can keep your shoulders still.
How to do it
Set an adjustable bench to a moderate incline and sit back with a dumbbell in each hand. Let your arms hang down, with your palms facing forward or turned slightly inward. Keep your head and upper back against the bench. Bend your elbows to curl the weights upward, then lower them slowly until your arms are nearly straight.
Use a lighter weight than you use for standing curls at first. The bench makes it harder to lean back or swing your torso, so the same dumbbells may feel more challenging. Do not force a deep stretch at the bottom or let your shoulders move forward to start each repetition. Work through a comfortable range that you can control.
Why beginners should try it
The incline position changes the shoulder angle and puts the biceps in a more lengthened position at the bottom of the repetition. Research directly comparing incline and preacher curls found some differences in regional muscle thickness and strength outcomes, but neither study proves that incline curls are best for every person. The evidence suggests that curl position can influence training adaptations, while also showing that more than one curl variation can be effective.
An incline curl can complement standing curls because it challenges you to control the lowering phase without relying on body movement. It is not essential, and beginners do not need to add it before they have learned basic curling technique. If the bench position feels uncomfortable or you cannot keep your shoulders supported, use a standing or seated curl until you feel ready to try it.
Begin with two sets of 8 to 12 repetitions. Keep the weight modest and lower it with control. Increase the load only after you can complete every repetition without your shoulders moving or your elbows shifting around.
How to Put These Curls Into a Beginner Workout
You do not need to perform all three exercises in every workout. Start with two variations, such as the supinating dumbbell curl and the hammer curl, for two or three sets each. Train them once or twice per week as part of a broader resistance training routine. If you want to include the incline curl, rotate it in for one of the other options during a later workout.
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For muscle growth, use a weight that makes the final repetitions challenging while allowing you to maintain your technique. Stop a set if you can no longer complete a repetition with the same controlled form. Research does not show that every set must reach momentary failure to stimulate muscle growth. Leaving a small amount of effort in reserve can help beginners practice consistent technique while still training with enough challenge.
Keep a simple record of the weight, repetitions, and sets you complete. When you can perform the top end of your chosen repetition range with good form across all sets, increase the weight slightly. If a heavier weight causes you to swing or shorten the movement, return to the lighter weight and build your repetitions first. Progress can also mean completing more repetitions with the same weight or improving control.
Remember that curls train the elbow flexors, but the biceps are only part of the upper arm. The triceps make up a substantial part of the upper arm as well, so a balanced arm training plan should include exercises that train them. Consistent training, gradually increasing challenge, and enough recovery between sessions matter more than finding a single perfect curl.
Key Takeaways
| Focus | Takeaway |
|---|---|
| Supinating dumbbell curl | Curl with palms turning upward to train elbow flexion and forearm rotation. |
| Hammer curl | Keep palms facing each other to add a neutral grip variation that also trains other elbow flexors. |
| Incline dumbbell curl | Use a bench to change shoulder position and practice controlled repetitions without swinging. |
| Beginner progression | Start with two or three sets and increase repetitions or weight only while maintaining good form. |
| Balanced arm training | Include triceps exercises as well as curls for a fuller upper arm routine. |
References
- Beyene, J. et al. (2023) ‘Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis’, British Journal of Sports Medicine, 57(18), pp. 1211–1220.
- Coratella, G., Tornatore, G., Longo, S., Toninelli, N., Padovan, R., Esposito, F. and Cè, E. (2023) ‘Biceps brachii and brachioradialis excitation in biceps curl exercise: different handgrips, different synergy’, Sports, 11(3), article 64.
- Kassiano, W. et al. (2025) ‘Distinct muscle growth and strength adaptations after preacher and incline biceps curls’, International Journal of Sports Medicine, 46(5), pp. 334–343.
- López, P. et al. (2021) ‘Resistance training load effects on muscle hypertrophy and strength gain: systematic review and network meta-analysis’, Medicine & Science in Sports & Exercise, 53(6), pp. 1206–1216.
- Refalo, M.C. et al. (2023) ‘Influence of resistance training proximity-to-failure on skeletal muscle hypertrophy: a systematic review with meta-analysis’, Sports Medicine, 53(3), pp. 649–665.
- Zabaleta-Korta, A., Fernández-Peña, E., Torres-Unda, J., Francés, M., Zubillaga, A. and Santos-Concejero, J. (2023) ‘Regional hypertrophy: the effect of exercises at long and short muscle lengths in recreationally trained women’, Journal of Human Kinetics, 88, pp. 259–270.
