Bicep curls are a classic for building arm size and strength, but sometimes you need fresh moves to keep your workouts effective, break plateaus, or work around equipment limitations.
Replacing bicep curls doesn’t mean sacrificing gains—alternative exercises can target the biceps (biceps brachii and brachialis) just as well, often hitting other muscles for a more functional approach.
This blog dives into the top exercises to replace bicep curls in your workout, with detailed techniques, science-backed benefits, and tips to maximize arm growth. Plus, we’ll tie in Protyze Nitro Clear Whey to fuel your gains. Let’s swap those curls for something new!
Why Replace Bicep Curls?
Bicep curls isolate the biceps effectively, but they’re not the only path to bigger arms. You might want alternatives to:
- Avoid Plateaus: Repeating curls can stall progress due to muscle adaptation (Journal of Strength and Conditioning Research, 2018).
- Add Variety: New angles and grips hit the biceps differently, boosting hypertrophy.
- Build Functional Strength: Compound moves train biceps alongside other muscles.
- Work Around Limits: No dumbbells? Some exercises use barbells, cables, or bodyweight.
- Reduce Joint Stress: Curls can strain elbows over time; alternatives may feel better.
The biceps flex the elbow and supinate the forearm, so any exercise mimicking these actions will grow your arms. Here are the top exercises to replace bicep curls for strong, toned biceps.
Key Principles for Bicep Training
To effectively replace bicep curls:
- Reps and Sets: For hypertrophy, aim for 3-4 sets of 8-12 reps at 60-75% of your one-rep max. For strength, do 3-5 sets of 4-8 reps at 70-85%.
- Rest: Rest 60-90 seconds between sets to maintain intensity.
- Progressive Overload: Increase weight, reps, or sets over time.
- Form First: Proper technique maximizes bicep activation and prevents injury.
- Grip Variation: Supinated (palms-up) or neutral grips target biceps; pronated grips hit the brachialis.
Top Exercises to Replace Bicep Curls
1. Chin-Ups – Bodyweight Bicep Blaster
Muscles Targeted: Biceps, brachialis, lats, rear delts
Why It’s Great: Chin-ups are a compound move that hammer the biceps with a supinated grip, while also building back strength.
- How to Perform: Hang from a pull-up bar with a supinated grip (palms facing you), hands shoulder-width apart. Pull your chest toward the bar, leading with elbows, then lower slowly. Do 3-4 sets x 6-12 reps (use a band or weight for assistance/intensity).
- Pro Tip: Squeeze your biceps at the top and lower in 2-3 seconds for time under tension (Sports Medicine, 2015). Keep shoulders away from ears to avoid trap dominance.
- Science Bit: Chin-ups show higher bicep EMG activation than curls due to heavy bodyweight load (Journal of Electromyography and Kinesiology, 2014).
- Equipment: Pull-up bar, optional resistance band or weight belt.
2. Barbell Reverse Grip Row – Bicep and Back Builder
Muscles Targeted: Biceps, brachialis, lats, rhomboids
Why It’s Great: This compound row uses a pronated grip to target the brachialis (deep bicep muscle), adding arm thickness.
- How to Perform: Stand with a barbell, pronated grip (palms down), hands shoulder-width. Bend at the hips (45-degree torso), row the bar to your lower ribs, keeping elbows close, then lower. Do 3-4 sets x 8-12 reps.
- Pro Tip: Keep your back flat and avoid jerking—pull with elbows, not momentum. Use a lighter weight than standard rows to feel the biceps.
- Science Bit: Reverse grip rows activate the brachialis more than supinated rows, per EMG data (Journal of Strength and Conditioning Research, 2017).
- Equipment: Barbell.
3. Dumbbell Hammer Curl – Neutral Grip Arm Grower
Muscles Targeted: Brachialis, biceps, brachioradialis
Why It’s Great: Hammer curls shift focus to the brachialis and forearm, enhancing arm size and elbow stability.
- How to Perform: Stand, hold dumbbells with a neutral grip (palms facing in). Curl the weights to shoulder height, keeping elbows fixed, then lower slowly. Do 3-4 sets x 10-12 reps.
- Pro Tip: Avoid swinging—use a seated position if momentum creeps in.
- Science Bit: Neutral grips increase brachialis activation, pushing up the biceps for a thicker look (Journal of Sports Sciences, 2016).
- Equipment: Dumbbells.
4. Cable Rope Curl – Constant Tension Sculptor
Muscles Targeted: Biceps, brachialis
Why It’s Great: Cables provide continuous tension, refining bicep tone and strength.
- How to Perform: Attach a rope to a low cable pulley. Stand, hold the rope with neutral grips, and curl hands toward your shoulders, spreading the rope at the top. Lower slowly. Do 3-4 sets x 12-15 reps.
- Pro Tip: Pause at the top and spread the rope to maximize bicep contraction.
- Science Bit: Constant tension from cables boosts metabolic stress, key for hypertrophy (Journal of Strength and Conditioning Research, 2019).
- Equipment: Cable machine, rope attachment.
5. Inverted Row (Supinated Grip) – Bodyweight Bicep Booster
Muscles Targeted: Biceps, lats, rear delts
Why It’s Great: This bodyweight row mimics chin-ups but is easier, targeting biceps with a supinated grip.
- How to Perform: Set a barbell in a rack at waist height or use a TRX. Lie under it, supinated grip, body straight. Pull your chest to the bar, then lower. Do 3-4 sets x 10-15 reps.
- Pro Tip: Adjust bar height to control difficulty—lower is harder. Keep elbows close to target biceps.
- Science Bit: Supinated rows show significant bicep activation, comparable to curls (Journal of Exercise Science & Fitness, 2018).
- Equipment: Barbell/rack or TRX.
6. Close-Grip EZ Bar Curl – Joint-Friendly Alternative
Muscles Targeted: Biceps, brachialis
Why It’s Great: The EZ bar reduces wrist strain while targeting both bicep heads, a great swap if curls irritate your joints.
- How to Perform: Stand, hold an EZ bar with a close supinated grip (hands 6-8 inches apart). Curl to shoulder height, keeping elbows fixed, then lower. Do 3-4 sets x 8-12 reps.
- Pro Tip: Keep elbows tucked to avoid shoulder involvement.
- Science Bit: Close grips increase outer bicep head activation, per EMG studies (Journal of Sports Medicine, 2015).
- Equipment: EZ bar.
7. Single-Arm Landmine Row – Unilateral Bicep Strengthener
Muscles Targeted: Biceps, brachialis, lats, traps
Why It’s Great: This unilateral move corrects imbalances and hits biceps with a unique angle.
- How to Perform: Place a barbell in a landmine or corner, neutral grip on the sleeve. Row the bar to your hip, keeping elbow close, then lower. Do 3-4 sets x 10-12 reps per arm.
- Pro Tip: Lean slightly forward and pull with your elbow to emphasize biceps, not traps.
- Science Bit: Unilateral rows improve symmetry and bicep activation (Journal of Strength and Conditioning Research, 2016).
- Equipment: Barbell, landmine or corner.
Bonus: Zottman Curl – Bicep and Forearm Finisher
Muscles Targeted: Biceps, brachialis, brachioradialis
Why It’s Great: This hybrid curl hits biceps on the way up and forearms on the way down, adding arm size and grip strength.
- How to Perform: Stand, hold dumbbells with a supinated grip. Curl up, rotate to a pronated grip (palms down) at the top, then lower slowly. Do 3-4 sets x 12-15 reps.
- Pro Tip: Lower in 3-4 seconds to maximize forearm and bicep work. Use lighter weights to control the eccentric.
- Science Bit: The pronated eccentric phase targets the brachioradialis, enhancing arm thickness (Journal of Electromyography and Kinesiology, 2017).
- Equipment: Dumbbells.
Sample Bicep Workout Without Curls
Replace bicep curls with this routine:
- Chin-Ups: 4 sets x 6-10 reps (weighted if possible)
- Barbell Reverse Grip Row: 3 sets x 8-12 reps
- Dumbbell Hammer Curl: 3 sets x 10-12 reps
- Cable Rope Curl: 3 sets x 12-15 reps
- Inverted Row (Supinated): 3 sets x 12-15 reps
- Zottman Curl: 3 sets x 12-15 reps
Total: 19 sets, within the 10-20 set range for hypertrophy. Rest 90 seconds for compounds, 60 seconds for isolation. Train biceps 1-2 times weekly, paired with back or standalone, with 48-72 hours recovery.
Best Practices for Bicep Training
- Mind-Muscle Connection: Focus on bicep contraction. Visualize elbows flexing and biceps squeezing.
- Warm-Up: Do 5-10 minutes of arm circles, light rows, or band curls to prep biceps and elbows, reducing injury risk.
- Progressive Overload: Add 2.5-5 lbs or 1-2 reps every 2-3 weeks. Track lifts for progress.
- Recovery: Stretch biceps (arm behind back) and foam roll post-workout. Rest arms 48-72 hours.
Nutrition to Support Bicep Gains
Fueling arm growth is key:
- Protein: Target 0.8-1g per pound of bodyweight daily (e.g., 160g for 200 lbs). Post-workout, Protyze Nitro Clear Whey (30g protein, 3g creatine) aids repair when mixed with water (not milk).
- Calories: Aim for a 200-500 kcal surplus for growth. Include 2-4g carbs per pound (e.g., rice, sweet potatoes) for energy.
- Timing: Eat 20-30g protein and 40-60g carbs 1-2 hours pre-workout, like chicken and rice.
Protyze Nitro Clear Whey, made by Alphacentric Healthcare Pvt Ltd, is perfect post-workout. Its 99% lactose-free formula (Mango Delight, Orange Delight, Pink Guava) delivers light, refreshing protein, and the creatine boosts strength for heavy rows.
Common Mistakes to Avoid
- Using Momentum: Swinging in rows or curls reduces bicep work. Control every rep.
- Neglecting Eccentric Phase: Dropping weights skips the lowering phase, where growth happens. Lower in 2-3 seconds.
- Overloading Early: Too-heavy weights lead to sloppy form, risking elbow strain. Start with 8-12 clean reps.
- Ignoring Brachialis: Focusing only on biceps misses arm thickness. Include hammer or reverse grip moves.
Conclusion
These top exercises to replace bicep curls—from chin-ups to Zottman curls—deliver arm size and strength without the standard curl. By targeting biceps, brachialis, and supporting muscles with compounds and isolation moves, you’ll keep your workouts fresh and effective. Master form, overload progressively, and avoid momentum or overloading. Fuel your gains with Protyze Nitro Clear Whey (water only) for protein and creatine to power your progress. Ready to grow those arms? Swap in these moves, grab Protyze, and share your favorite bicep exercise in the comments!
TL;DR
Replace bicep curls with these top exercises: chin-ups (6-12 reps), reverse grip row (8-12), hammer curl (10-12), cable rope curl (12-15), inverted row (12-15), close-grip EZ bar curl (8-12), landmine row (10-12), and Zottman curl (12-15). Do 3-4 sets, overload progressively, and recover with Protyze Nitro Clear Whey (30g protein, water only).
