10 Unconventional Bicep Exercises

Key Takeaways

Welcome to AH7, where we’re all about breaking the mold and pumping up those muscles in unique ways! In this article, you’re going to uncover 10 unconventional bicep exercises that will ignite your arm gains like never before. If you’re tired of the same old curls, get ready to dive into these innovative moves that will target your biceps from all angles. We’re talking about exercises that will not only help you build strength but also keep you motivated on your fitness journey. Let’s dive in and get those guns blazing!

Exercise 1: Alternating Hammer Zottman Curls

Target: Biceps

1. Stand up straight with a dumbbell in each hand, palms facing your torso.
2. Keep your upper arms stationary, exhale, and curl the weights while contracting your biceps.
3. Rotate your wrists as you go, so that your palms are facing up at the top of the movement.
4. Inhale and slowly begin to bring the dumbbells back to the starting position.

Tips:

• Maintain a straight posture throughout the movement.
• Squeeze your biceps at the top of the curl for an extra pump.

Exercise 2: Chin-Ups With Isometric Holds

Target: Biceps, Back

1. Grab a pull-up bar with an underhand grip, hands shoulder-width apart.
2. Start by hanging, then pull your body upward until your chin is over the bar.
3. Hold this position for 10-15 seconds before lowering yourself down.

Tips:

• Engage your core muscles to help stabilize your body during the hold.
• Don’t rush the movement; focus on controlled motions.

Exercise 3: Eccentric Concentration Curls

Target: Biceps

1. Sit on a bench with a dumbbell in one hand, palm facing up.
2. Curl the dumbbell up using both arms, then release the other arm and slowly lower the weight with the working arm only.
3. Repeat the curl with both arms and continue alternating.

Tips:

• Focus on the negative (lowering) portion of the movement for maximum benefits.
• Use a weight that challenges you but allows you to maintain good form.

Exercise 4: Bicep Plyometric Hammer Pumps

Target: Biceps

1. Hold a dumbbell in each hand with your palms facing your body.
2. Start with your arms fully extended, then explosively curl both weights at the same time.
3. Quickly release the weights back to the starting position.
4. Repeat in a fluid, rapid motion.

Tips:

• This exercise is all about speed and explosive power.
• Keep your core engaged to stabilize your body.

Exercise 5: Incline Offset Dumbbell Curls

Target: Biceps

1. Set an adjustable bench to a 45-degree angle.
2. Hold a dumbbell in one hand and let the other hand hang by your side.
3. Curl the dumbbell with the working arm while maintaining the offset position.
4. Lower the weight and repeat on the other side.

Tips:

• This exercise engages your stabilizer muscles for added challenge.
• Control the movement throughout to prevent swinging.

Exercise 6: Drag Curls

Target: Biceps

1. Hold a barbell with an underhand grip, hands shoulder-width apart.
2. Keep the barbell close to your body and curl it up while dragging it against your torso.
3. Lower the barbell back down in a controlled manner.

Tips:

• Avoid swinging or using momentum to lift the weight.
• Maintain tension on the biceps throughout the movement.

Exercise 7: Single-Arm Bottoms-Up Kettlebell Carry

Target: Biceps, Forearms

1. Hold a kettlebell upside down by the handle in one hand.
2. Keep your core engaged and walk while holding the kettlebell steady.
3. Focus on keeping your wrist straight and preventing the kettlebell from tilting.

Tips:

• Start with a lighter kettlebell to master the technique.
• This exercise challenges your grip and forearm strength.

Exercise 8: Standing Plate Curls

Target: Biceps

1. Hold a weight plate with both hands, fingers gripping the inside rim.
2. Extend your arms fully, then curl the plate towards your chest.
3. Lower the plate back down in a controlled manner.

Tips:

• Keep your elbows steady; the movement should come from your biceps.
• Use a weight plate that allows you to perform the exercise with proper form.

Exercise 9: Zercher Curls

Target: Biceps, Core

1. Hold a barbell in the crook of your elbows, arms bent at 90 degrees.
2. Curl the barbell upward while keeping it close to your body.
3. Lower the barbell back down in a controlled manner.

Tips:

• Engage your core to stabilize your body throughout the movement.
• Start with a lighter weight until you’re comfortable with the technique.

Exercise 10: Cross-Body Hammer Curls

Target: Biceps, Forearms

1. Hold a dumbbell in each hand, palms facing your torso.
2. Curl one dumbbell across your body toward the opposite shoulder.
3. Lower the weight in a controlled manner, then repeat on the other side.

Tips:

• Maintain a straight posture and avoid using your back for momentum.
• Focus on feeling the squeeze in your biceps as you curl.

FAQs

Q1: Are these unconventional bicep exercises suitable for beginners?

A1: Absolutely! While some exercises might be more challenging, they can be modified to suit your fitness level. Start with lower weights and gradually increase as you become more comfortable.

Q2: How often should I do these exercises?

A2: It’s recommended to incorporate these exercises into your bicep routine 1-2 times a week for optimal results and muscle growth.

Q3: Can I do all these exercises in one workout session?

A3: While it’s possible, it’s better to split them over multiple workouts to prevent overtraining and ensure proper form.

Q4: What’s the difference between regular curls and these unconventional variations?

A4: Conventional curls primarily target the biceps, while these unconventional exercises engage different angles and muscles, leading to more comprehensive bicep development.

Q5: Can I use resistance bands instead of weights?

A5: Yes, resistance bands can be used for many of these exercises. Just make sure to choose the appropriate band tension for your strength level.

Q6: Are these exercises suitable for women?

A6: Absolutely! These exercises are effective for both men and women looking to enhance their bicep strength and definition.

Q7: How long does it take to see results?

A7: Results vary based on factors like consistency, diet, and genetics. With regular training and a balanced diet, you can expect to see noticeable changes within a few months.

Q8: Can I combine these exercises with other arm workouts?

A8: Yes, you can incorporate these exercises into your existing arm routine to add variety and challenge your muscles in new ways.

Q9: Do I need any special equipment for these exercises?

A9: Most of these exercises can be done.

Q10: How do I determine the appropriate weight or resistance for these unconventional bicep exercises, especially if I’m a beginner?

A10: For beginners, it’s advisable to start with lighter weights or lower resistance and focus on mastering proper form. Gradually increase the weight or resistance as you become more comfortable and experienced with the exercises. If using resistance bands, choose a band tension that allows you to perform the exercises with controlled and smooth movements. If you’re unsure, seeking guidance from a fitness professional can be helpful.