The bicep curl and hammer curl are two of the most popular exercises you’ll see on the gym floor. But which is the most effective at adding inches to your biceps?

Several variations exist for this exercise. Bicep curls can be performed either seated or standing, using free weights, barbells, resistance bands, or machines. If standing, the postural muscles ...

Related: 15 Best Biceps Exercises for Three-Dimensional Arms What Are Spider Curls? The spider curl is a variation of the biceps curl that utilizes a straight bar, dumbbells, or an EZ-bar.

Doing seated biceps curls with a resistance band is a simple way to keep your arms strong for lifting everyday objects. “It also helps maintain upper-body bone density,” Lensing says.

2 Concentration curl Why it works: Because the rest of your body is stabilized in a seated position, concentration curls isolate the biceps muscle, making it work harder to pull the dumbbell upward.

Seated EZ-Bar Curl This positioning works through the least useful biceps range of motion. The movement is cut nearly in half as the bar hits your lap.

The seated biceps curl, as explained by ACE, is probably your best option. Adjust the seat height and weight. Sit in the machine, extend your arms on the pads and grasp the handles.

The machine used for the seated machine biceps curl was the Atlantis biceps curl machine, as per Fitness Volt. The cable curl followed the first biceps workout.

Hammer curls are a variation on traditional, supinated bicep curls and while the two exercises complement each other, they also target different parts of the arm.

This superset routine requires a bench, a dumbbell, and a few minutes to targets the biceps and triceps to build big time arm muscle.