Tip 5 Ways to Crank Up the Curl Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip 5 Ways to Crank Up the Curl How to change the angle offset the load and increase TUT for bigger biceps by Justin Kompf January 11, 2020January 14, 2020 Tags Training There's nothing wrong with classic curl variations. However, there are ways to ramp up the intensity. Generally, there are three things you can do: Use multiple angles Use offset loads Add time under tension (isometric holds or drop sets) With these themes in mind, here are five different curl variations you probably aren't doing. 1 – Banded Drop Set Get a bar and a band. Strap the band to the bar. Step on the band and do 6-8 reps. Step off the band and do 6-8 rep. Unwrap the band from the bar and do 6-8 curls with just the band. 2 – Curl Walk Find a strip of space that's approximately 20 yards, although you can play with the distance. Do 6 regular reps using a barbell or dumbbells. On the sixth rep, hold your arms at 90 degrees and take a walk. (No space? Just do the isometric portion standing in one spot. Hold for 10-15 seconds.) When you get to the end, do 6 more reps, hold your arms at 90 degrees, and walk back. 3 – Steel Mace or Club Curl Using a weighted club or mace, place your hand close to the handle. Complete 6-8 reps. Place your hand in the middle and do 6-8 reps. Place your hand all the way at the end for 6-8 reps. Now place your hand in the center of the club and hold your arm at a 90 degree angle. Pronate and supinate your hand for a total of 6-8 more reps. 4 – Directional Band Curl Attach two handles to the end of a resistance band. If you have resistance bands with handles on them, just use those. There will be four positions for this lift: hands pointed inward toward the chest, hands facing forward, hands facing slightly out, and hands pointed fully outward. For each rep, change the angle that you're using during the curl. Once you get all the way out to the fourth type of rep, start over. You can do this routine with dumbbells as well. 5 – Reverse Curl to Curl Attach a bar to a cable station and start with a reverse grip. Pick a weight you can do for 10-12 reps. Once you do 10-12 reps, switch to a regular curl and complete as many reps as possible. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Replace the Upright Row For most people, the upright row is a shoulder wrecker. Here's a better exercise. Tips, Training Dr John Rusin October 22 Training Tip Is Cardio Best Before or After Lifting A new study is finally giving us the answer. Check this out. Tips, Training Kyle Arsenault October 13 Training Building a Bodybuilder Chest A complete guide to help you build your chest, even if your genetics suck. Check it out. Bodybuilding, Chest, Training Clay Hyght, DC October 13 Training Tip A New Way to Build Biceps Yes, it's odd looking. But it's also a super effective way to trigger new arm growth. Take a look. Tips, Training Joel Seedman, PhD November 9