What is the Best Bicep Curl Variation?

Cat says the Rotational Bicep Curl! Let’s find out why!

There are lots of variations of bicep curls, from the hammer curl, to the cross body curl, to the jab curl, etc., but today we’re talking about the best bicep curl in my humble opinion, which is the rotational bicep curl.

The Exercise

The Rotational Bicep Curl

Why I like it

1) Because it’s the same motion you really use every day to pick things up.

2) Because you’re using a more full range of motion, so your other stabilizer muscles (like those in the rotator cuff and triceps for example), which equates to your entire arm from the wrist to and through the shoulders, get safely strengthened.

How to do a rotational bicep curl

Sit or stand with your arms extended, palms facing each other (neutral position).

Bend the arms to curl up to the shoulders while keeping your elbows tucked into your body, and rotate as you go so that at the top, your palms are facing your body.


The moral of the story: not all curls are created equal, and the rotational curl is probably the best option for overall functional training and general toning of the arm. Good news, we do lots of curls in our body-sculpting workouts at Studio SWEAT onDemand.

Git it.

Cat Kom
Certified Personal Trainer & Founder of Studio SWEAT onDemand

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