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?

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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.

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 ...

Browse our selection of six seated exercises that work your ab muscles, tone your arms and help you feel better overall — without having to get out of the chair.

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.

Drop sets allow you to perform more reps after you fatigue, and these three biceps curl mechanical drop set structures will help you build big arms.

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.