💪 10 Curl Variations to Build Masterful Biceps

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Here’s what we’ve got today:

• Learn the ultimate mass-building exercises to enhance your leg day

• Get 10 biceps curl variations for more strength and size

• Samson Dauda just won the Mr. Olympia … but he’s not done yet.

WORKOUT

Thick Thighs Save Lives

Has leg day grown on you, or do you still groan at the thought of heavy squats and hamstring curls? Regardless of your current stance on leg day, one thing is sure: You don't want to neglect your lower body for too long, or else you’ll miss out on a world of benefits.

Not only do strong legs look good, but they also enhance your strength in movements like the shoulder press, where solid leg support is crucial. Moreover, you’ll also benefit from some extra explosiveness for countless functional fitness exercises.

You might already know a few heavy compound exercises to include in your leg day routine — but chances are you can benefit from a few more options. And below, we rounded up six essential exercises for adding size and power to your legs.

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EXERCISES 

Biceps Blasters

Hey, there’s nothing wrong with the dumbbell curl — but are you tired of the same old monotonous routine? Switching up your curling movements adds variety to your workouts and engages different parts of your biceps that may not be targeted directly by standard (and kinda boring) dumbbell curls. We’re talking variations like preacher curls, EZ-bar curls, suspension trainer curls, and more.

To help you out, we've put together a guide on 10 curl variations you’ve got to try. And you won’t just learn what to do — we’re breaking down the how and why behind every choice.

NEWS

Not Done Yet

Samson Dauda assumed the throne at the 2024 Mr. Olympia, but he won’t be retreating from the bodybuilding stage to prep for next year’s “O” — he wants to stay in the thick of it.

• “I’m not going to be a one-show guy,” Dauda said one day after his decisive victory at the Mr. Olympia. “I’m never going to disappear the whole year … as for the Arnold Classic, you’d best believe I’m going to be on that stage.”

The Arnold Classic, which hosts accompanying events outside the U.S. as well, boasts an impressive $500,000 cash prize for first place in the Men’s Open division next year, where Dauda now reigns.

THE DROP SET

Get the Full Scorecards

• The official scorecards for the 2024 Olympia are out! Dig deeper into the numbers and get the full picture of the biggest bodybuilding show of the year.

• Don’t like pull-ups? The chin-up is a variation that places less stress on your shoulders while amplifying those biceps muscles. Learn how to do them and see why they’re game-changers for any athlete looking to level up.

• Another surprising turn of events at the Olympia featured fitness influencer Jesse James West presenting an award on stage. How did West end up on stage for the 60th edition of the most significant event in bodybuilding?