Straight-Arm Strength: “The Missing Biceps Builder. 3 New Exercises For Jacked Biceps”

Building impressive biceps requires dedication and incorporating exercises that target the different muscle groups within the biceps brachii. While classic exercises like bicep curls are effective, incorporating new variations can challenge your muscles in unique ways, leading to increased growth and definition.

Believe it or not, the biceps were meant for more than just flexing and doing endless sets of curls. The biceps are incredibly strong and functional pulling muscles and should be trained accordingly.

Unfortunately, most lifters believe the only way to get big arms is to perform every curl variation known to man. Not true. Ever seen the arms of elite male gymnasts? They’re huge, and they do very little, if any, direct arm work. So how do they get big biceps? They do a TON of straight-arm work.

Here are 3 new exercises to add to your bicep routine for jacked results. If you want to fully develop your biceps and take your strength to the next level, start with these three straight-arm biceps variations:

• 1. Banded Ring Flye

Using two red mini-bands and preferably two gymnastic rings, loop the bands around the rings and then around an anchor point, like a pull-up bar. Then crisscross the bands, protract your shoulders, and perform flyes with your arms perfectly straight. You’ll feel a tremendous amount of tension, especially in the lower biceps near the insertion point.

This is one of my favorite straight-arm exercises. You can get an awesome pump and easily adjust the resistance simply by walking your body forward or back.

• 2. Incline Straight-Arm Dumbbell Flye

This one requires two light-to-medium weight dumbbells and an incline bench. Position yourself high on the bench and protract the shoulders. Lockout the elbows completely to keep all the tension on the biceps. Emphasize a range of motion that keeps maximal tension on the biceps throughout the entirety of the rep. Flye the dumbbells together at the top.

• 3. External Rotations From Ring Support Hold

Here’s a more advanced variation. Due to the unstable nature of the rings, first, make sure you have the requisite strength to hold a ring support hold for at least 20-30 seconds with the proper technique before trying external rotations.

As you externally rotate the rings, you’ll feel a tremendous amount of tension on your lower biceps and brachialis muscles. It’s an amazingly simple and effective exercise to really strengthen your biceps.

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Here are Additional 3 New Exercises to Jack Up Your Bicep Workouts

1. Zottman Curl:

This variation of the bicep curl adds a unique twist that challenges both the brachioradialis (forearm muscle) and the biceps brachii.

How to do it:

• Stand with your feet shoulder-width apart and hold dumbbells in each hand, palms facing upwards.
• Curl the dumbbells towards your shoulders, keeping your elbows close to your body. As you reach the top of the movement, supinate your wrists, turning your palms to face forward.
• Slowly lower the dumbbells back down to the starting position, pronating your wrists as you go (palms facing down).
• Maintain control throughout the movement and focus on squeezing your biceps at the top.

Benefits:

• This exercise simultaneously works the biceps and the brachioradialis, leading to well-developed and defined forearms and biceps.
• The supination and pronation movement engages additional stabilizer muscles, leading to improved overall arm strength and function.

2. Incline Dumbbell Hammer Curl:

This exercise focuses on the brachialis, the muscle underneath the biceps that contributes to bicep thickness. The incline position adds an extra challenge for core engagement and upper body stability.

How to do it:

• Adjust an incline bench to a 45-degree angle. Sit on the bench with your feet flat on the floor and hold dumbbells in each hand, palms facing your body.
• Curl the dumbbells up towards your shoulders, keeping your elbows close to your body and your upper arms pressed against the bench. Focus on squeezing your brachialis at the top of the movement.
• Lower the dumbbells back down to the starting position in a controlled manner.

Benefits:

• This exercise primarily targets the brachialis, leading to increased bicep thickness and definition.
• The incline position challenges your core and upper body stability, improving overall strength and function.

3. Spider Curl:

This unique exercise isolates the biceps while putting them under constant tension throughout the movement.

How to do it:

• Place your hands on a flat bench with your arms straight. Your body should be in a push-up position with your legs extended behind you.
• Keeping your core engaged and back straight, slowly curl one dumbbell towards your chest.
• Lower the dumbbell back down to the starting position without letting your arm fully straighten.
• Repeat with the other arm and continue alternating for the desired number of repetitions.

Benefits:

• This exercise isolates the biceps, allowing for targeted focus and muscle growth.
• The constant tension throughout the movement maximizes muscle engagement, leading to increased growth and strength.

Additional Tips:

• Warm up your arms before starting your bicep workout with light cardio and dynamic stretches.
• Choose a weight that is challenging but allows you to maintain proper form throughout the exercise.
• Focus on controlled movements and squeezing your biceps at the peak of each contraction.
• Aim for 3 sets of 8-12 repetitions for each exercise.
• Include these exercises in your bicep workout routine 2-3 times per week, allowing for proper rest and recovery between sessions.

Remember, consistency, proper form, and progressive overload are key to building jacked biceps. These new exercises, added to your existing routine, can provide the extra challenge and stimulus needed to reach your bicep goals.

More About the Best Exercises to Jack Up Your Bicep Workouts

• Build Up Insane Arms (“Biceps And Triceps”) With The Most Effective Exercises For Peaking
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