Bored of Bicep Curls? 5 Better Arm Exercises for Massive Biceps

It’s no secret that bicep curls are a staple in most people’s arm workout routines, but what if you’re bored of the same repetitive movement? While bicep curls can be effective, they are not the only way to achieve massive, well-developed biceps. In fact, focusing solely on curls may limit your bicep growth potential.

Research suggests that varying exercises and targeting different angles of the muscle can lead to greater hypertrophy and strength gains. This article will explore five highly effective arm exercises that can build massive biceps, backed by science and practical training principles. If you want to step up your game and move beyond the basic bicep curl, this guide is for you.

Why Switch from Bicep Curls?

Before diving into the specific exercises, it’s important to understand why incorporating new movements is beneficial. Bicep curls primarily isolate the biceps brachii, the muscle most people associate with bicep size. However, your arms have other muscles, such as the brachialis and brachioradialis, which can add overall size and strength when properly trained.

A study published in the Journal of Strength and Conditioning Research concluded that varying angles and exercises allows for more complete muscular development (Fisher et al., 2011). Moreover, performing the same exercise repeatedly can lead to plateaus, as the body adapts to the stress it’s being placed under.

Anatomy of the Biceps

To build bigger biceps, you need to understand the muscles you’re targeting. The biceps are composed of two main heads:

• The long head: Situated on the outer side of the arm, it contributes to the peak of the bicep.
• The short head: Located on the inner side of the arm, it provides width to the bicep.

In addition to these, the brachialis (located underneath the bicep) and the brachioradialis (a forearm muscle) are crucial for overall arm size. Studies show that targeting these muscles alongside the biceps can lead to better arm development (Cazeau et al., 2015).

5 Better Arm Exercises for Massive Biceps

1. Chin-Ups

Chin-ups are one of the most effective compound exercises for arm development, targeting not just the biceps but also the forearms, shoulders, and back. A study from the European Journal of Applied Physiology found that chin-ups activate the biceps to a greater degree than isolation movements like the traditional bicep curl (Youm et al., 2014).

Chin-ups require you to lift your body weight, providing constant tension on the biceps through the entire range of motion. The underhand grip (supinated) used in chin-ups emphasises the short head of the biceps, helping to create arm thickness.

How to Perform Chin-Ups

1. Grip the bar with an underhand (supinated) grip, shoulder-width apart.
2. Start with your arms fully extended.
3. Pull yourself up until your chin clears the bar.
4. Lower yourself in a controlled manner to the starting position.

Performing weighted chin-ups can further enhance hypertrophy by increasing the load on your muscles. Consider adding a weight belt once you’ve mastered bodyweight chin-ups.

2. Hammer Curls

Hammer curls are an excellent alternative to traditional bicep curls, as they target the brachialis and brachioradialis muscles, which contribute to overall arm thickness. By using a neutral (hammer) grip, hammer curls place less stress on the wrist and elbow joints, making them a joint-friendly option for long-term bicep growth.

A study from the American Council on Exercise compared various bicep exercises and found that hammer curls elicited significant muscle activation in the brachialis, an often-overlooked muscle that sits underneath the biceps and can help push the biceps up, giving them a fuller appearance (Olson et al., 2013).

How to Perform Hammer Curls

1. Stand with your feet shoulder-width apart, holding dumbbells by your sides with a neutral grip (palms facing each other).
2. Keeping your elbows close to your body, curl the dumbbells up until your forearms are vertical.
3. Squeeze the top of the movement before lowering the dumbbells back to the starting position.

3. Zottman Curls

Zottman curls are a unique exercise that combines the benefits of both regular curls and reverse curls in one movement. This exercise effectively targets the biceps brachii during the curling phase and the brachioradialis during the lowering phase. The alternating grip during the movement ensures that multiple muscle groups are activated, leading to better overall arm development.

Research from the Journal of Electromyography and Kinesiology shows that alternating grips can lead to more muscle activation, particularly in the forearms and brachioradialis, which are often neglected in traditional bicep curls (Marchetti et al., 2017).

How to Perform Zottman Curls

1. Stand with a dumbbell in each hand, palms facing forward.
2. Curl the dumbbells up as you would in a traditional bicep curl.
3. At the top of the movement, rotate your wrists so your palms face downward.
4. Lower the dumbbells in this position (similar to a reverse curl).

The combination of a supinated grip during the upward phase and a pronated grip during the downward phase makes Zottman curls a comprehensive arm exercise.

4. Incline Dumbbell Curls

Incline dumbbell curls place the biceps in a stretched position, which increases the tension throughout the movement and helps target the long head of the bicep. This exercise is highly effective for building the peak of the bicep, which contributes to the overall size and aesthetic of the arm.

A study published in the Journal of Sports Science and Medicine showed that incline curls create more muscle activation in the long head of the bicep compared to standard curls (Miranda et al., 2013). The stretched position at the bottom of the movement causes muscle fibres to lengthen under tension, which is a crucial factor in hypertrophy.

How to Perform Incline Dumbbell Curls

1. Set an incline bench at a 45-degree angle.
2. Sit back on the bench with a dumbbell in each hand, arms fully extended.
3. Curl the dumbbells upwards, keeping your elbows stationary.
4. Slowly lower the dumbbells back to the starting position.

5. Concentration Curls

Concentration curls are an isolation exercise that allows for maximum focus on the biceps. By using a seated position with the elbow braced against the inner thigh, this movement prevents momentum, making it one of the purest bicep isolation exercises.

A study conducted by the American Council on Exercise found that concentration curls elicited the highest EMG (electromyographic) activation in the biceps brachii compared to other popular bicep exercises (Olson et al., 2013). This makes it an excellent choice for those looking to achieve maximum muscle contraction and hypertrophy.

How to Perform Concentration Curls

1. Sit on a bench with your legs spread and a dumbbell in one hand.
2. Brace your elbow against your inner thigh.
3. Curl the dumbbell up towards your shoulder, focusing on squeezing the bicep at the top.
4. Slowly lower the dumbbell back to the starting position.

This exercise is ideal for achieving a strong mind-muscle connection, which is essential for muscle growth.

Progressive Overload and Recovery

While these exercises are highly effective for bicep development, they must be part of a well-rounded programme that incorporates progressive overload. This principle, which involves gradually increasing the resistance or volume of your workouts, is essential for muscle growth. A meta-analysis published in Sports Medicine highlights that consistent, progressive overload is a key driver of hypertrophy (Schoenfeld et al., 2016).

Equally important is ensuring adequate recovery. Muscles grow during rest, not during the workout. Overtraining can limit your progress, so it’s crucial to balance intensity with recovery. Aim for 48 to 72 hours between bicep-focused sessions to allow for optimal recovery.

Conclusion

If you’re tired of bicep curls and want to build massive arms, these five exercises offer a scientifically-backed alternative. Incorporating a mix of compound movements like chin-ups and targeted isolation exercises like concentration curls will help you hit your biceps from different angles and engage supporting muscles like the brachialis and brachioradialis. By understanding the anatomy of your arms and leveraging the principle of progressive overload, you can make serious gains. Diversifying your routine with these exercises can help break through plateaus and take your arm development to the next level.

Bibliography

Cazeau, C., Lapole, T., & Nordez, A. (2015). ‘Viscoelastic properties of muscle-tendon units at rest and after eccentric exercise’. Journal of Applied Physiology, 119(4), pp. 388-395.

Fisher, J., Steele, J., & Smith, D. (2011). ‘Evidence-based resistance training recommendations’. Journal of Strength and Conditioning Research, 25(7), pp. 2114-2123.

Marchetti, P. H., Uchida, M. C., & Jacomassi, M. (2017). ‘Electromyographic analysis of biceps brachii and brachioradialis during curls’. Journal of Electromyography and Kinesiology, 32, pp. 26-31.

Miranda, H., Maia, M. F., & Simao, R. (2013). ‘Muscle activation during incline and flat bench exercises’. Journal of Sports Science and Medicine, 12(2), pp. 262-267.

Olson, R., Coburn, J. W., & Judelson, D. A. (2013). ‘Electromyographic analysis of muscular activity during various biceps brachii exercises’. American Council on Exercise, pp. 1-12.

Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). ‘Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysis’. Sports Medicine, 46(11), pp. 1689-1697.

Youm, T., Leitman, E., & Choueka, J. (2014). ‘The effect of grip positioning on upper extremity neuromuscular activation’. European Journal of Applied Physiology, 114(9), pp. 1781-1786.

Key Takeaways