3 Bicep Curl Variations Every NYC Strength Coach Swears By

If you’ve been hitting the gym for a while, you know bicep curls are a staple for building strong, defined arms. But as any NYC strength coach will tell you, sticking to the same variation over and over can stall your progress. Your muscles need fresh challenges to grow — and that’s where exercise variation comes in.

Chris Parnell, NYC strength coach and founder of The Parnell Plan, shares his top three bicep curl variations to add to your arm or upper body day. These moves are simple, effective, and perfect whether you’re training at a local NYC gym or in your home setup.

1. EZ-Bar Cable Curl

Cables are easy to set up and incredibly effective for arm training.

Why it works: Unlike free weights, the cable keeps constant tension on your biceps throughout the entire movement. As you curl, the angle of resistance increases, giving you a powerful stimulus for muscle growth.

Pro tip: Keep your elbows tucked in and avoid swinging — let your biceps do the work.

2. Preacher Curl

If your gym has a preacher curl bench, take advantage.

Why it works: This setup locks your arms in place, preventing you from using momentum. With the right seat height and arm position, you can get a fantastic pump even with lighter weight.

Pro tip: Adjust the seat so your upper arms rest comfortably against the pad and you can fully extend at the bottom.

3. Dumbbell Curl (The Classic)

This is the foundation of bicep training — and for good reason.

Why it works: Dumbbell curls teach proper curling mechanics and allow for a full range of motion. Master these, and every other curl variation becomes easier.

Pro tip: Experiment with rep ranges — anywhere from 6 to 30 reps can be effective depending on your goals.

How to Fit These Into Your Training

You can rotate these variations weekly, or combine them in one workout for a high-volume bicep session. Aim for 2–4 sets per exercise, focusing on slow, controlled movements and a full contraction at the top.

💪 Level up your results with a NYC strength coach —

Want a fully customized strength and nutrition plan tailored to your goals? Work 1:1 with Chris, your NYC strength coach, and start making real progress.