Biceps. The iconic “guns” that scream strength and dedication. Most gym-goers default to bicep curls, hammering away at their arms with countless sets. But while curls are a staple, relying solely on them can lead to plateaus and neglect other important aspects of bicep development.
As an athlete, you’re always looking for new strategies to get bigger, stronger, and healthier. Variation in your training routine is one way to help you overcome training adaptation and continue building lean muscle mass and strength. On arm day people usually do the same exercises over and over again, right? We all have favorite exercises that work best for us.
Sometimes it is smart to shake things up with new exercises so you’re working the muscle from different angles. “There are lots of bicep exercises which actually get forgotten about, I want to show you 3 today which are amazing for isolating this muscle group and really working that peak”.
This article dives into three under-utilized bicep exercises that will add variety, challenge your muscles in new ways, and ultimately help you build bigger, stronger biceps.
1. Chin-Ups (Variations):
Chin-ups are a compound exercise, meaning they work multiple muscle groups at once. This makes them a fantastic choice for building overall upper body strength, including the biceps.
Here’s why chin-ups are a hidden bicep gem:
- Full Bicep Activation: Unlike curls which primarily target the short head of the bicep, chin-ups engage both the short head and the long head, leading to a more complete bicep development.
- Grip Variation: You can modify chin-ups by changing your grip width. A wide grip emphasizes the lats and the long head of the bicep, while a narrow grip places more stress on the biceps overall.
- Progressive Overload: Chin-ups are easily scalable. Start with assisted chin-ups using a resistance band or a chin-up assist machine. As you get stronger, progress to full bodyweight chin-ups and then add weight vests or plates for an extra challenge.
Tips for Chin-Ups:
- Maintain Proper Form: Engage your core and keep your back straight throughout the movement.
- Focus on the Pull: Initiate the movement with your back muscles, then engage your biceps to pull yourself up.
- Don’t Swing: Use controlled movements for maximum muscle activation.
Variations:
- Neutral Grip Chin-Ups: This variation is easier on the wrists and places more emphasis on the biceps brachii (the main bicep muscle).
- Incline Chin-Ups: Performed on an incline bench, these target the upper chest and biceps simultaneously.
2. Preacher Curls:
Preacher curls are an isolation exercise that focuses on the brachioradialis, the muscle on the forearm that gives your biceps that “peak” when flexed. They also target the short head of the bicep.
Here’s what makes preacher curls stand out:
- Reduced Cheating: The preacher curl setup minimizes body movement, forcing your biceps to do the work.
- Focused Tension: By isolating the biceps, you can achieve a deep contraction at the peak of the curl.
Tips for Preacher Curls:
- Adjust the Pad Height: Ensure the pad is positioned just below your elbows for optimal leverage.
- Control the Weight: Use a weight that allows for slow, controlled repetitions.
- Don’t Lean Back: Maintain an upright posture to avoid taking stress off the biceps.
Variations:
- EZ Bar Preacher Curls: This variation provides a more ergonomic grip, reducing wrist strain.
- Dumbbell Preacher Curls: Unilaterally train each bicep for balanced development.
3. Concentration Curls:
Concentration curls are another isolation exercise that focuses on the peak of the bicep, the brachioradialis. They differ from preacher curls by allowing for a greater range of motion.
Here’s why concentration curls deserve a spot in your routine:
- Peak Contraction: The seated position allows for a full squeeze at the top of the curl, maximizing bicep activation.
- Mind-Muscle Connection: The focused position helps you connect with your biceps for better control.
Tips for Concentration Curls:
- Isolate the Arm: Rest your other arm on your leg for stability, ensuring the working bicep performs the lift.
- Full Range of Motion: Lower the weight completely, then squeeze at the top of the curl.
- Moderate Weight: Choose a weight that allows for 10-12 controlled repetitions.
Variations:
- Hammer Concentration Curls: This variation targets the brachioradialis specifically by performing the curl with a neutral grip.
- Incline Concentration Curls: Performed on an incline bench, these engage the upper chest along with the biceps.
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Additional Tips About Bicep Exercises for Serious Growth
The spider curl is one of the most effective bicep movements that you can add to your arm day training split, to help extend the range of motion and build more muscle and strength.
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Narrow Grip EZ Bar Spider Curls
Doing Spider Curls on an incline bench, chest down is a great exercise. However, taking a narrow grip on an EZ bar keeps your elbows tucked in and helps lengthen the bicep when using a full range of motion. It is also great for hitting the peak contraction!
Go for 10-12 repetitions per set with 45-second rest periods, your biceps will get pumped fast off this exercise. Use slow negatives for better results, don’t use any momentum either.
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Straight Bar Cable Drag Curls
In case you don’t know, Drag Curls are like barbell curls except you push your shoulders right back so the bar is touching your front. Then you curl up from there, so the range of motion is just shorter.
You are “dragging” the weight up while keeping the bar against your front at all times. Drag Curls deliberately shorten the range of motion so that you can target the peak contraction specifically – this is an amazing exercise to finish off with! Consider going higher than the usual 12 rep range, for 15-20 to really burn out.
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Upright Seated Alternating Dumbbell Curls
Seated bicep curls aren’t anything new, but using some small adjustments can totally transform how you feel during this exercise. Sit completely upright so your back is at a 90-degree angle, push your shoulders right back, with your chest out. Finally, rotate your wrists outwards so your bicep is lengthened, and keep your arms by your sides – don’t allow them to move away from your body, so the wrists start to point inwards.
From here, perform alternating dumbbell curls using a full range of motion. This is the perfect position to really work the biceps. For more impact, implement a pause at the top of the rep and HOLD it in the static position while curling with the other arm. Only allow yourself to lower the weight back down when the other side is in the static hold – this gives a crazy burn.
Wrapping Up
By incorporating these under-utilized exercises into your bicep routine, you’ll break the monotony and stimulate new muscle growth. Remember, proper form and progressive overload are key to maximizing results. So, ditch the bicep curl rut and explore these exercises to unlock your full bicep potential!
More About The 3 Under-Utilized Bicep Exercises Contents
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