While it’s true that biceps curls have gotten a bad rap in recent years, they have always been and always will be a phenomenal exercise for building big biceps, especially if you make sure to play with different styles. In fact, you can grow an impressive pair of bi’s by only doing this one exercise, which cannot be said for any other body part. That is, if you know how to use it smartly!
When it comes to curls, a simple change in wrist position or source of resistance will allow you to recruit the muscle fibers in unique ways and build serious mass and density, so you really want to include a variety of curling styles in your routine. Today we’ll go through three must-do curling variations prescribed by bodybuilding legend Arnold Schwarzenegger himself for anyone who’s struggling to build a pair of Austrian Alps between his rotator cuffs and elbows.
Arnold built one of the biggest pairs of arms in bodybuilding history. And curls were at the center of his arm training. Here’s exactly how he did them.
Arnold’s Bicep Curl Variations at a Glance
| Curl | What it does | Arnold’s sets x reps | Where it goes |
|---|---|---|---|
| Barbell cheat curl | Heavy overload for overall biceps mass | 1 x 15 (warm-up), then 5 x 8-12 | First |
| Incline dumbbell curl | Full stretch and constant tension | 5 x 8-12 | Second |
| Concentration curl | Strict, one-arm isolation | 5 x 8-12 | Last |
#1. Cheat Curls
“Break the rules, not the law, but break the rules. It is impossible to be a maverick or a true original if you’re too well behaved and don’t want to break the rules.”
The Austrian Oak always saw barbell cheat curls as an opportunity to fully tax arm muscles and as the best way to build sheer mass in the biceps. But he had his own brand of controlled cheating, which he claimed made the exercise even more difficult. He would choose a weight that was too heavy for strict curls and begin the movement by holding the bar at thigh level with a shoulder-width grip, then push it into motion with the help of a slight kick from his body.
The obvious benefit here is overcoming your sticking points and maximally stressing your biceps at the negative phase of the lift. However, keep in mind that you must keep your lower back and abs tensed while utilizing the swinging movement on cheat curls to avoid back injury.
How to do it:
- Stand tall with a shoulder-width grip and the bar at thigh level.
- Brace your abs and lower back before you pull.
- Use a small hip kick to get the bar moving. Then let your biceps finish the rep.
- Lower the bar slowly, over three to four seconds. This is where the exercise pays off.
How to Add Arnold’s Curls to Your Week
You don’t need to copy his volume on day one. Build up to it.
- Train biceps once or twice a week. Leave at least 48 hours between sessions.
- Keep Arnold’s order. Cheat curls first, when you’re fresh and strong. Incline curls second. Concentration curls last.
- New to this? Start with 3 sets per curl instead of 5.
- Add weight once you hit 12 reps on every set with clean form.
- Pair it with a back or triceps day, not with another heavy arm session.
Want to build the rest of your arms too? Start with our guide on how to get bigger arms.
Common mistake: Turning it into a full-body swing. If your back arches or your shoulders roll forward, the bar is too heavy. Drop the weight. A cheat curl is a strict curl with a little help. It is not a deadlift.
#2. Incline Dumbbell Curls
“When you have a lot of fibers contracting all at once, you are building mass. I strive for full extension and full contraction.”
Incline dumbbell curls were another staple of Schwarzenegger’s biceps routine. He would set the bench to an angle of about 45 degrees to ensure maximum stretch throughout the muscles and keep the tension during the entire movement upward. The main advantage of incline dumbbell curls is that they provide constant tension through the full range of motion, so performing them in a very slow and controlled manner will allow you to reap incredible gains.
According to one of the basic rules of muscle kinetics, the greater the initial tension on the muscle, the greater the number of contracting fibers during flexion, which in turn translates to more muscle growth. Once you reach the peak position, be sure to pause for a second and give your bi’s a hard squeeze to emphasize this effect.
How to do it:
- Set the bench to about 45 degrees and sit back with your chest up.
- Let your arms hang straight down, palms facing forward.
- Curl up without swinging your elbows forward. Keep them pinned in place.
- Lower all the way down until your arms are fully stretched.
Early research points the same way. A few small studies, summarized by Menno Henselmans, found that incline curls grew the upper biceps more than other curls. Some of that work is still preliminary, so treat it as a good sign, not proof.
Want to compare it with another stretch-focused curl? Read our breakdown of incline dumbbell curls vs preacher curls.
#3. Concentration Curls
“Concentration curls are the single best exercise for maximizing the biceps’ peak and they should definitely be included in your own biceps workout.”
One-arm concentration curls were Arnold’s go-to move for isolating the biceps and inducing a superior pump, as they are one of the most effective exercises for targeting the outer head of the biceps and peaking the muscle. He liked to do them at the end of his biceps training and used as much weight as possible, since the movement is for height, not definition.
The beauty of concentration curls is that they force you to perform each rep with perfect form, thereby maximizing muscle activation, so it’s really important to concentrate on the contraction and on being strict to get the most out of the exercise.
If you choose to perform these in a seated position with the back of the arm placed on the same-side thigh, make sure not to lean back too far in an attempt to assist the movement of the dumbbell. You can also perform the exercise while standing and bending forward from the hips to let the dumbbell hang straight down, as Arnold advocated, to ensure full contraction at the top of the movement.
In the top position, squeeze your biceps as hard as possible before slowly returning the weight back to the start. Also, try to prevent moving your elbow from the vertical plane of the curling movement – according to the Terminator of training, keeping your upper arm vertical on concentration curls is the true secret to optimal peak biceps development.
How to do it:
- Sit on a bench with your feet wide. Rest the back of your upper arm against your inner thigh.
- Curl the dumbbell toward your shoulder. Don’t lean back to help it up.
- Squeeze as hard as you can at the top. Hold it for a beat.
- Lower slowly. Repeat, then switch arms.
Quick reality check. You can’t change the shape of your biceps. How high the peak sits comes down largely to genetics. What concentration curls can do is add size to the muscle. And a bigger muscle looks fuller from every angle.
And in case you’re wondering how the ideal curling routine would look like, here’s Arnold’s vision.
Arnold Schwarzenegger’s Curling Routine
- Barbell cheat curls (warm up): 1 x 15
- Barbell cheat curls: 5 x 8-12
- Incline dumbbell curls: 5 x 8-12
- Concentration curls: 5 x 8-12
The Master has spoken. Now it’s your turn to put his hard-gained wisdom to use, so get up and start blasting your bi’s like there’s no tomorrow!
Bicep Curl Variations: FAQ
What are the best bicep curl variations?
The best bicep curl variations load the muscle in different ways. Arnold used three: cheat curls for heavy overload, incline dumbbell curls for the stretch and concentration curls for isolation. For more options, try hammer curls or drag curls.
How many sets and reps did Arnold do for curls?
The routine above has him doing 5 sets of 8-12 reps on each curl, plus one warm-up set of 15 cheat curls.
Are cheat curls bad for your back?
Not if you keep them controlled. Brace your core, use a weight you can manage and keep the kick small. If you have a history of lower back problems, skip them and stick to strict curls.
Do concentration curls build the biceps peak?
They build size. They can’t change the shape of the muscle, which is mostly genetic. Add them for strict, focused work at the end of your session.
How often should you train biceps?
Once or twice a week is enough for most lifters. Your biceps already get work on every back day.
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