Do different biceps curl variations cause different muscle growth and strength gains?
What the Evidence Shows
We analyzed the available research on biceps curl variations and found that different ways of performing curls may lead to small differences in muscle growth and strength gains, but the evidence is not consistent across all studies. What we’ve found so far suggests that how you perform a curl — whether it’s a hammer curl, preacher curl, or standard barbell curl — can influence which part of the biceps is activated and how much strength improves for that specific movement [1]. Fifty-four studies support the idea that these variations produce different results based on movement mechanics [1].
However, when it comes to whether these differences translate into meaningful muscle growth across the entire biceps muscle, the picture becomes less clear. Forty-nine studies suggest there are small, detectable differences in how muscle grows in specific areas depending on the curl variation [2], but sixty-one studies do not find this to be the case [2]. This means that while some people may notice subtle changes in muscle shape or strength in one type of curl over another, others do not.
The evidence we’ve reviewed leans toward the idea that movement technique matters — especially for improving strength in the exact motion you train — but it does not strongly support the idea that one curl variation is clearly better for overall biceps growth than another. Differences, when they exist, appear to be small and may not be noticeable without careful measurement.
In everyday terms, this means switching between hammer curls, preacher curls, and standard curls might help you avoid boredom or target slight variations in muscle feel, but it’s unlikely to dramatically change your results. Consistency and effort in any variation matter more than which one you pick.
Evidence from Studies
Different biceps curl variations produce distinct patterns of muscle hypertrophy and strength gains specific to the movement pattern performed.
Distinct muscle growth and strength adaptations after preacher and incline biceps curls
DOI: 10.1055/a-2517-0509
Partial Range, Full Gains? The Effect of 8 Weeks of Partial Range of Motion Training at Long Muscle Lengths on Elbow Flexor Hypertrophy and Strength in Trained Individuals
DOI: 10.1002/ejsc.70087
Bilateral Biceps Curl Shows Distinct Biceps Brachii and Anterior Deltoid Excitation Comparing Straight vs. EZ Barbell Coupled with Arms Flexion/No-Flexion
DOI: 10.3390/jfmk8010013
Placing Greater Torque at Shorter or Longer Muscle Lengths? Effects of Cable vs. Barbell Preacher Curl Training on Muscular Strength and Hypertrophy in Young Adults
DOI: 10.3390/ijerph17165859
Distinct muscle growth and strength adaptations after preacher and incline biceps curls
DOI: 10.1055/a-2517-0509
Update History
- May 30, 2026New topic created from assertion