When it comes to building bigger biceps, you don't need to overcomplicate your training with five different curl variations in every workout. For me, two movements can cover the job: the EZ-bar curl and the hammer curl.
The EZ-bar curl is a classic for a reason. It allows you to load the biceps effectively while keeping the wrists in a more comfortable position than a straight bar. Focus on controlled reps, a full range of motion, and progressive overload. Get stronger over time, and give your biceps a reason to grow. If you check my older videos you'd see that I love this. They are very comfortable for my wrists.
Then there's the hammer curl. This variation uses a neutral grip and places more emphasis on the brachialis and brachioradialis, helping create that thicker, more powerful-looking upper arm. It also carries over well to overall arm strength.
You don't need a complicated exercise selection to build impressive arms. What matters most is choosing effective movements, performing them consistently, recovering properly, and gradually increasing the challenge.
In my video, I'm putting that principle into action with a 50kg hammer curl. (Yeah I know, crazy). Heavy curls aren't about throwing weight around or letting momentum do all the work. The goal is to control the load as much as possible and continually challenge the muscles through progressive overload.
Are these the only two exercises you can use for bigger biceps? Of course not. There are plenty of great curl variations, and different exercises may work better depending on your body, equipment, and goals.
But if you want to keep your training simple, the combination of an EZ-bar curl and a hammer curl is a strong foundation. Two variations, consistent effort, and progressive overload.
Keep it simple. Get stronger. Build bigger arms. Thank you for reading. God bless.
