Building larger, stronger biceps requires more than just endless sets of bicep curls. To achieve optimal growth, you need to incorporate a variety of exercises that stimulate the muscle from different angles and increase the overall challenge.
In this article, we will explore seven unusual exercises that will force more bicep muscle growth, based on research-backed principles of hypertrophy, biomechanics, and progressive overload. These exercises focus on maximising muscle activation, improving time under tension, and targeting areas of the bicep that may be underdeveloped through traditional movements.
The Science of Bicep Growth
Before we delve into the exercises, it’s important to understand the anatomy of the bicep and what drives muscle growth. The biceps brachii is a two-headed muscle composed of the short head and long head. Both heads are activated during elbow flexion (curling) but are emphasised differently depending on the angle and grip used. To force growth, it’s crucial to hit both heads effectively.
Additionally, research shows that mechanical tension, muscle damage, and metabolic stress are the primary drivers of hypertrophy. The exercises discussed here aim to maximise one or more of these growth factors, providing new stimuli that go beyond traditional curls.
1. Zottman Curl
The Zottman curl is an underrated exercise that targets the biceps and forearms simultaneously. What makes this movement unique is the combination of a supinated (palm-up) curl and a pronated (palm-down) eccentric phase.
This variation allows for the biceps to work concentrically during the lift and eccentrically during the lowering phase, increasing time under tension and boosting muscle damage, both key factors for hypertrophy.
How to Perform:
- Start with a dumbbell in each hand, palms facing upwards.
- Curl the weights as you would in a normal dumbbell curl, squeezing at the top.
- At the peak of the movement, rotate your wrists so your palms face downwards.
- Slowly lower the dumbbells in this position to fully engage the biceps and forearms.
- Rotate your wrists back to the starting position and repeat.
Science Backing:
The Zottman curl increases eccentric overload, which has been shown to create more muscle damage and hypertrophy . The eccentric portion of a lift is critical for breaking down muscle fibres, which in turn, stimulates growth during recovery.
2. Reverse-Grip Barbell Row
While the barbell row is traditionally seen as a back exercise, using a reverse grip shifts a significant portion of the load to the biceps. This variation targets the long head of the bicep more effectively than a standard curl because the arms are kept close to the torso, a position that favours long head activation.
How to Perform:
- Grab a barbell with a shoulder-width, underhand grip.
- Hinge at your hips, keeping your back flat and core tight.
- Row the barbell towards your torso, focusing on pulling with your elbows rather than your hands.
- Lower the barbell slowly to maximise tension on the eccentric phase.
Science Backing:
Research has shown that compound exercises like rows can activate the biceps nearly as effectively as direct isolation exercises . The reverse-grip row combines the benefits of a compound movement with the isolation of the biceps, creating a high stimulus for growth.
3. Bayesian Curl
The Bayesian curl is an uncommon exercise that uses a cable machine to target the biceps with constant tension. Unlike free weights, cables provide a steady resistance throughout the entire range of motion, which can be particularly effective at increasing metabolic stress and promoting hypertrophy.
How to Perform:
- Set the pulley of a cable machine to a low position and attach a single handle.
- Stand a step forward, away from the machine, and grab the handle with an underhand grip.
- Curl the weight while keeping your elbow slightly behind your body, focusing on a full range of motion.
- Squeeze at the top and slowly lower the weight.
Science Backing:
Cable exercises have been shown to maintain consistent tension on the muscle throughout the entire range of motion, enhancing metabolic stress, one of the key factors in muscle hypertrophy . The Bayesian curl also places the bicep in a stretched position at the start of the movement, which research suggests may lead to increased growth .
4. Spider Curl
The spider curl is a variation of the preacher curl that maximises the contraction phase of the lift by eliminating momentum. By performing the exercise with your chest supported on an incline bench, you prevent your body from assisting in the movement, isolating the biceps for a stronger contraction.
How to Perform:
- Lie chest-down on an incline bench with a dumbbell in each hand.
- Let your arms hang straight down, with your palms facing forward.
- Curl the weights up, ensuring that only your forearms are moving, and squeeze your biceps at the top of the movement.
- Slowly lower the weights back to the starting position.
Science Backing:
By eliminating the use of other muscles for momentum, the spider curl increases the overall tension on the biceps. Research suggests that maintaining high muscle tension through isolation movements can enhance motor unit recruitment, which is linked to muscle hypertrophy.
5. Incline Dumbbell Curl
The incline dumbbell curl is another fantastic exercise for targeting the long head of the biceps. By performing the movement on an incline bench, you place the biceps in a fully stretched position at the start, which increases muscle activation and time under tension.
How to Perform:
- Set an incline bench at a 45-degree angle.
- Sit back on the bench with a dumbbell in each hand, arms fully extended.
- Curl the dumbbells towards your shoulders, keeping your elbows close to your sides.
- Squeeze your biceps at the top and lower the weights slowly.
Science Backing:
Stretch-mediated hypertrophy, which occurs when a muscle is under tension while in a stretched position, has been shown to contribute significantly to muscle growth . The incline dumbbell curl takes advantage of this principle by elongating the biceps at the beginning of each rep.
6. Concentration Curl
The concentration curl, a staple in Arnold Schwarzenegger’s training, allows for maximum isolation and mind-muscle connection. This exercise removes any assistance from other muscle groups and focuses purely on the biceps.
How to Perform:
- Sit on a bench with your legs spread.
- Rest your elbow against the inside of your thigh, holding a dumbbell in your hand.
- Curl the dumbbell up towards your shoulder, focusing on a slow, controlled movement.
- Lower the dumbbell with control and repeat.
Science Backing:
Studies show that focusing on the mind-muscle connection during an exercise can increase muscle fibre recruitment and enhance hypertrophy . The concentration curl is ideal for improving that connection, as it allows you to focus solely on the bicep contraction.
7. Drag Curl
The drag curl is a lesser-known bicep exercise that targets the short head of the bicep by altering the elbow path. Instead of lifting the barbell in a traditional arc, the drag curl involves pulling the bar close to your body, dragging it upwards to create a unique form of tension on the biceps.
How to Perform:
- Stand with a barbell, holding it at shoulder-width with an underhand grip.
- Pull your elbows back as you curl the barbell upwards, keeping it close to your body.
- Squeeze your biceps at the top and lower the bar slowly along the same path.
Science Backing:
The drag curl targets the short head of the bicep, which is often under-stimulated in traditional curls. Studies suggest that using a variety of elbow angles and arm paths can help maximise muscle activation and growth .
Conclusion
Building bigger biceps requires more than just the standard barbell and dumbbell curls. Incorporating these seven unusual exercises will provide new stimuli, enhance muscle activation, and maximise hypertrophy by targeting both the long and short heads of the bicep. By using science-backed techniques such as eccentric overload, constant tension, and the mind-muscle connection, you can force your biceps to grow in size and strength.
Bibliography
- Schoenfeld, B.J., 2010. The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), pp.2857-2872.
- Wackerhage, H., Schoenfeld, B.J., Hamilton, D.L., Lehti, M. and Hulmi, J.J., 2019. Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise. Journal of Applied Physiology, 126(1), pp.30-43.
- Franchi, M.V., Reeves, N.D. and Narici, M.V., 2017. Skeletal muscle remodeling in response to eccentric vs. concentric loading: Morphological, molecular, and metabolic adaptations. Frontiers in Physiology, 8, p.447.
- Lusk, C.A., Hale, B.D., Russell, D.M. and Rupp, J.C., 2009. Grip width and forearm orientation effects on muscle activity during the lat pull-down. Journal of Strength and Conditioning Research, 24(7), pp.1895-1900.
- Morton, R.W., et al., 2019. Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men. Journal of Applied Physiology, 127(2), pp. 615-625.
- Tanimoto, M., et al., 2006. Effect of low-intensity resistance exercise with slow movement and tonic force generation on muscular function in young men. Journal of Applied Physiology, 100(4), pp.1150-1157.
Table: Key Takeaways
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