Biceps curl progression: from easier to harder
15 variations, 2 steps. Start with “Backpack Curls” and move a step up once the current one feels easy — all the way to “Gymnastic-Ring Biceps Curl”.
- Step 1
-
Beginner Backpack Curls -
Beginner Band Curl -
Beginner Cable Bar Curl -
Beginner Close-Grip Barbell Curl -
Beginner Dumbbell Concentration Curl -
Beginner Dumbbell Curl -
Beginner Dumbbell Standing Single Arm Curl -
Beginner Kettlebell Curl -
Beginner Kettlebell Goblet Curl -
Beginner Seated Dumbbell Curl -
Beginner Wide-Grip Barbell Curl -
Intermediate Barbell Curl -
Intermediate Barbell Drag Curl -
Intermediate Zottman Curl
-
- Step 2
Other progressions
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