BY EBENEZER SAMUEL, CSCS
From hammer curls to standard dumbbell curls, the basics can build plenty of biceps and forearm strength. But every so often, it pays to mix up those basics. Smartly changing up your arm training allows you to attack weaknesses you didn’t realize, bulletproofing your elbow joints and tendons and readying your body for more gains later when you return to the basics.
The big challenge: Choosing useful changeup biceps moves. Instagram is too often full of time-wasting exercises. If they don’t check two boxes, though, skip them. First off, good moves can be progressively overloaded, setting you up to lift heavier as time goes on. Second, they shouldn’t require an overly complicated setup. If you have to use more than two tools at your gym, the move likely isn’t your best option.
Here are three moves that I love. You can do them as a full biceps workout once or twice a month, or simply add these into your regular workouts in place of tried-and-true moves like dumbbell curls, preacher curls, and hammers.
CHEAT CURL
I’m as picky about form as anyone, but sometimes a good cheat has virtue. By rocking a bit at the hips, you can power a heavy weight to shoulder height. Then lower with ultra-slow control. You’re setting yourself up to challenge the eccentric portion of the contraction with loads you’d likely not be able to otherwise lift. Do 3 sets of 4-8 reps.
REVERSE ZOTTMAN CURL
Sure, you think you can lift heavy on a standard biceps curl. But a reverse Zottman curl sets you up to lift even heavier, allowing your brachialis, a muscle that runs alongside your biceps in your upper arm, to help you drive the weight upwards. Doing this sets you up to once again lower a heavier load with your biceps, setting you up to overload the eccentric portion of the contraction. Do 3 sets of 6-8 reps.
SPIDER CURL
Yes, the latest science says muscles grow best when they’re placed under load in stretched positions. This happens during a preacher curl. It doesn’t happen during spider curls. Still, spiders play an underrated role in helping you develop mind-muscle connection with your biceps, allowing you to squeeze your biceps hard every rep. Do 3 sets of 10 to 12 reps.