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Ever wondered why your biceps aren’t growing as fast as you’d like, despite all those curls?
Most people at the gym stick to the usual dumbbell and barbell curls, missing out on a game-changer for their arm workouts. Meet the lateral bicep curl—an underrated but super-effective exercise that can help you build size, strength, and that impressive bicep peak.
Whether you’re new to lifting or a gym regular looking to step up your arm game, this move deserves a place in your routine. In this post, we’ll explain why and show you how to get started. Time to take your biceps to the next level!
What is the Lateral Bicep Curl?
Imagine your classic bicep curl, but with a twist—literally. In the lateral bicep curl, you hold your arms out to the sides at shoulder height instead of keeping them by your body. From there, you curl the weight toward your shoulders, keeping your elbows steady. This small change in arm position makes your biceps work harder by reducing momentum and focusing on muscle contraction.
You don’t need a fancy gym setup to do this move. A pair of dumbbells, a resistance band, or a cable machine will do the trick, making it perfect for home workouts or travel. It’s a versatile addition to any arm routine, offering a fresh challenge without complicating your training.
The Anatomy Behind the Move
To get why this exercise is so effective, let’s talk about what’s happening in your arms. Your biceps are made up of a few key muscles:
- Biceps brachii – The star of the show, with a long head (for that bicep peak) and a short head (for width).
- Brachialis – Sits under the biceps, adding thickness to your arms when developed.
- Brachioradialis – A forearm muscle that helps with curling motions.
The lateral bicep curl stands out because it emphasizes the long head of the biceps, which is key for building that tall, defined peak that makes your arms pop. It also hits the brachialis hard, giving your arms a fuller, more muscular look.
The sideways arm position forces strict form, so your biceps can’t rely on your shoulders or back to cheat the movement. Compared to moves like preacher curls or hammer curls, this exercise isolates your biceps in a way that maximizes muscle activation and growth.
Why You Should Be Doing Lateral Bicep Curls
So, what makes this move worth your time? Here are some game-changing benefits:
- Bigger, Better Biceps – The unique angle targets the long head for hypertrophy, helping you sculpt bigger, more defined arms.
- Balanced Arms – Working one arm at a time lets you spot and fix strength imbalances, so both sides look and perform evenly.
- Gentle on Joints – The lateral position is easy on your wrists and elbows, making it ideal for those with joint pain or recovering from injuries.
This move is like a Swiss Army knife for your arm workouts—effective, versatile, and a must-have for anyone chasing stronger, better-looking biceps.
How to Do a Lateral Bicep Curl the Right Way
Ready to try it? Here’s how to nail the lateral bicep curl with perfect form:
- Get Set – Stand or sit with a dumbbell in each hand. Raise your arms out to the sides at shoulder height, palms facing up, with a slight bend in your elbows.
- Curl Up – Slowly curl the weights toward your shoulders, squeezing your biceps at the top. Keep your elbows fixed—don’t let them drop or drift.
- Lower Down – Return the weights to the starting position slowly, keeping control to maximize muscle tension.
- Repeat – Aim for 3–4 sets of 8–12 reps, depending on your goals.
Tips for Success: Move slowly to avoid swinging, aiming for 2 seconds up and 3 seconds down. Keep your shoulders back and core tight to protect your back while exercising. Start with light weights, around 5–15 lbs, to master the technique before progressing to heavier loads. Focus on feeling your biceps engage to enhance the mind-muscle connection.
Mistakes to Avoid: Dropping your elbows can take the focus off your biceps, while using weights that are too heavy often leads to sloppy form. Additionally, twisting your wrists excessively can strain them, making proper technique crucial for effective and safe workouts.
For more insightful tips and techniques, don’t overlook the Decline Bicep Curl—it just might be the hidden gem your arm workout has been missing!
Variations to Keep Things Fresh
The lateral bicep curl is awesome, but switching it up keeps your workouts exciting and challenges your muscles in new ways. Here are some variations to try:
- Dumbbell Lateral Curl – The standard version, using free weights for a full range of motion.
- Cable Lateral Curl – Keeps constant tension on your biceps, making them work harder.
- Resistance Band Lateral Curl – Portable and joint-friendly, great for home or travel.
- Seated Lateral Curl – Sitting eliminates momentum for stricter form.
- Incline Bench Lateral Curl – Lying on an incline bench stretches your biceps for a deeper contraction.
- Single-Arm Lateral Curl – Focuses on one side at a time to correct imbalances.
These variations let you tweak the intensity or equipment based on what you have and what you’re aiming for.
Fitting Lateral Curls into Your Routine
Wondering how to work this move into your workouts? The lateral bicep curl is best as a secondary or finishing exercise in an arm or upper-body day. Pair it with compound lifts like chin-ups or bent-over rows for a well-rounded session.
Here’s a quick arm workout to try:
- Barbell Curls – 4 sets of 8 reps (heavy, compound lift).
- Lateral Bicep Curls – 3 sets of 10–12 reps (isolation for bicep peak).
- Hammer Curls – 3 sets of 12 reps (hits brachialis and forearms).
- Tricep Pushdowns – 3 sets of 10–12 reps (balances arm training).
Reps and Sets
- For muscle growth – 3–4 sets of 8–12 reps with moderate weight.
- For strength – 3–5 sets of 4–6 reps with heavier weight.
- For endurance – 2–3 sets of 15–20 reps with lighter weight.
Do lateral curls 1–2 times a week, leaving 48–72 hours between sessions to let your biceps recover. This keeps you progressing without overdoing it.
Who Can Benefit from Lateral Bicep Curls?
This move is for everyone, no matter where you are in your fitness journey. For beginners, it’s easy to learn and helps build a solid foundation for arm strength. Intermediate lifters can use it to add variety, break plateaus, and sculpt better-looking arms. Advanced bodybuilders will appreciate how it targets the long head for a refined, peaked bicep look.
Athletes can boost arm power for sports like tennis, boxing, or climbing, while those in rehab or recovery will find it low-impact and joint-friendly, making it perfect for easing back into training. Whether your goal is aesthetics, strength, or performance, the lateral bicep curl has you covered.
What Science and Experts Say
Research shows that curl variations with different angles, like the lateral curl, can boost bicep activation compared to standard curls. By positioning your arm sideways, you target the long head of the bicep, which is key for building a noticeable peak.
Fitness experts and bodybuilders often credit this move with helping them add size and definition to their arms. It’s also a favorite among lifters in online communities like Reddit for breaking through plateaus and keeping workouts fresh.
Busting Myths About Lateral Bicep Curls
Let’s clear up some common misconceptions:
Myth – Lateral curls aren’t as good as regular curls.
Truth – They target the biceps differently, complementing other curls for balanced growth.
Myth – You need heavy weights to grow big biceps.
Truth – Controlled reps with moderate weights are just as effective for hypertrophy.
Myth – You can only do lateral curls in a gym.
Truth – A pair of dumbbells or bands is all you need for an effective home workout.
Don’t let these myths keep you from unlocking the potential of this awesome exercise.
Tips to Maximize Your Results
Want to get the most out of your lateral curls?
Start with progressive overload by gradually increasing the weight or reps during your workouts. This keeps your biceps challenged and promotes continuous growth. Alongside this, focus on the mind-muscle connection by actively squeezing your biceps during each rep to ensure maximum muscle activation.
Nutrition plays a critical role in muscle growth. Make sure to consume plenty of protein, ideally 1.6–2.2g per kilogram of body weight, and eat enough calories to fuel your workouts and recovery. Equally important is rest—prioritize 7–9 hours of sleep each night and avoid training your arms daily to give your muscles ample time to recover and grow.
If you’re considering supplements, options like creatine can support strength and performance, but remember, a solid diet is the foundation for success. By incorporating these tweaks, you’ll be on your way to building bigger, stronger biceps in no time.
For detailed tips and inspiration, check out this fantastic guide on crucifix curls—it’s a must-read for enhancing your training routine.
Final Thoughts
The lateral bicep curl is a game-changer for anyone chasing bigger, stronger, and more defined arms. Its unique angle targets the long head of your biceps, builds symmetry, and fits into any workout routine—whether you’re at the gym or home. Plus, it’s easy on your joints and works for all fitness levels, from beginners to pro bodybuilders.
Frequently Asked Questions
What’s different about the lateral bicep curl?
It targets the long head of the biceps more and reduces momentum for better muscle focus.
Can beginners do this move?
Yes! Start with light weights and focus on form—it’s beginner-friendly.
Will it help with uneven arms?
Definitely—working one arm at a time helps balance strength and size.
How often should I do lateral curls?
1–2 times a week, with 48–72 hours of rest between sessions, works best.
Level Up Your Training with Community Strength Austin
Looking to fine-tune your workouts and achieve noticeable results? At Community Strength Austin, we specialize in providing personalized support to help you crush your fitness goals. Whether you’re perfecting moves like the lateral bicep curl or working on overall strength, our experienced personal trainers in Austin are here to guide you every step of the way. We also offer online consulting for those who prefer flexible, remote training options.