Achieving well-defined, muscular arms is a goal for many fitness enthusiasts. Most people gravitate towards classic exercises such as bicep curls and triceps dips, but breaking away from the norm and incorporating unique movements can stimulate new muscle growth and help overcome plateaus.
In this article, we’ll introduce three arm exercises you’ve probably never tried before. Each of these movements has been selected based on their ability to engage muscles differently, offering a fresh perspective on arm training. As always, these recommendations are grounded in scientific research to ensure that your time in the gym is optimally spent.
Why Try New Exercises?
Before diving into the specific movements, it’s important to understand why trying new exercises can be beneficial for muscle growth. Muscle confusion, a term often used in fitness circles, refers to the concept of challenging your muscles in novel ways to promote growth and avoid stagnation.
A study published in the European Journal of Applied Physiology demonstrated that regularly varying exercise movements could lead to greater strength gains compared to traditional repetition of the same exercises (Schoenfeld, 2010). This happens because new exercises recruit different muscle fibres and increase neuromuscular efficiency, ultimately leading to greater hypertrophy.
1. Zottman Curl
How It Works
The Zottman Curl is a unique exercise that targets both the biceps and the forearms, helping to build not only the peak of the bicep but also the often neglected brachioradialis muscle. This movement starts like a traditional bicep curl, but the twist comes during the eccentric (lowering) phase. At the top of the curl, you rotate your wrists so your palms face down and lower the weight slowly. The combination of a regular bicep curl with a reverse curl on the eccentric phase ensures that you target both the biceps brachii and the forearm muscles in one fluid movement.
Benefits
This dual-action movement is perfect for those seeking to improve the overall thickness and strength of their arms. A study published in The Journal of Strength and Conditioning Research found that combining different types of muscle contractions (such as the concentric and eccentric phases in the Zottman Curl) leads to more significant muscle growth compared to performing just one type of contraction (Hedayatpour & Falla, 2015). By incorporating the Zottman Curl into your routine, you engage not only the main bicep muscle but also strengthen the forearm and brachialis, leading to more balanced arm development.
How to Perform
- Stand with your feet shoulder-width apart, holding a pair of dumbbells at your sides with an underhand (supinated) grip.
- Curl the dumbbells upward, contracting your biceps as you would in a traditional bicep curl.
- At the top of the curl, rotate your wrists so your palms are facing downward (pronated grip).
- Slowly lower the dumbbells back down in this position, engaging your forearm muscles.
- Rotate your wrists back to the starting position and repeat for the desired number of repetitions.
2. Tate Press
How It Works
The Tate Press is an unconventional triceps exercise that places a unique load on the triceps brachii, specifically the long head of the muscle, which is often underdeveloped in many lifters. Unlike traditional tricep exercises that emphasise pressing movements, the Tate Press requires a more inward angle that helps activate the triceps from a different angle. This movement not only builds strength but also enhances the aesthetic of your arms by developing a fuller, more balanced tricep.
Benefits
One of the key benefits of the Tate Press is its ability to target the long head of the triceps, which is essential for overall arm size. Research published in the Journal of Applied Physiology has shown that altering the angle of resistance during exercises can significantly increase muscle activation and lead to better hypertrophy (Kawakami et al., 1994). Since the long head is a larger muscle than the lateral and medial heads of the triceps, focusing on this part through exercises like the Tate Press can lead to more impressive gains in arm size.
How to Perform
- Lie on a flat bench with a dumbbell in each hand.
- Start with the dumbbells held above your chest, arms fully extended, and palms facing each other.
- Lower the dumbbells by bending your elbows, aiming for the dumbbells to come down towards your chest with your elbows flared out to the sides.
- Press the dumbbells back up by straightening your arms, engaging the triceps throughout the movement.
- Repeat for the desired number of repetitions.
3. Reverse-Grip Tricep Pushdown
How It Works
The Reverse-Grip Tricep Pushdown is an effective variation of the standard tricep pushdown, which primarily targets the medial head of the triceps. By switching to an underhand grip, the exercise places a different type of tension on the triceps, particularly focusing on the medial head, which is often under-activated in standard tricep exercises. This slight alteration in grip angle shifts the emphasis from the lateral and long heads of the triceps to the medial head, resulting in a more well-rounded arm workout.
Benefits
Utilising different grips can target different parts of the muscle, and this principle is well supported by science. A study published in The Journal of Sports Science & Medicine found that grip variation during resistance exercises significantly alters muscle activation patterns (Signorile et al., 2002). In particular, the reverse grip in pushdown exercises engages the medial head of the triceps more than traditional grip variations. This variation not only adds diversity to your training but can also help you develop a more balanced and symmetrical arm appearance.
How to Perform
- Attach a straight bar to a cable pulley machine and set it at a high position.
- Stand facing the machine, grasp the bar with an underhand (supinated) grip, and position your hands shoulder-width apart.
- Keeping your elbows close to your body, push the bar downwards by straightening your arms, focusing on engaging the triceps.
- Slowly return the bar to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
Conclusion
Incorporating these three lesser-known exercises into your routine—Zottman Curls, Tate Press, and Reverse-Grip Tricep Pushdowns—will help you develop stronger, more defined arms. Each movement targets the muscles differently, ensuring that you avoid the common problem of muscle imbalances and plateaus. By engaging the biceps, triceps, and forearm muscles in novel ways, you’ll stimulate growth and maximise your arm gains.
Remember, variety is key when it comes to building muscle. Regularly switching up your exercises not only keeps your workouts fresh but also challenges your muscles in new ways, leading to continued progress. As always, be sure to perform each exercise with proper form to avoid injury and maximise results.
Key Takeaways
| Key Point | Summary |
|---|---|
| Zottman Curl | Targets both biceps and forearms with concentric and eccentric phases. |
| Tate Press | Focuses on the long head of the triceps for improved arm size. |
| Reverse-Grip Tricep Pushdown | Engages the medial head of the triceps for balanced development. |
Bibliography
Hedayatpour, N. & Falla, D., 2015. Non-uniform muscle adaptations to eccentric exercise and the implications for training and sport. Journal of Strength and Conditioning Research, 29(3), pp. 890-898.
Kawakami, Y., Abe, T., Kuno, S. & Fukunaga, T., 1994. Training-induced changes in muscle architecture and specific tension. Journal of Applied Physiology, 74(2), pp. 794-802.
Schoenfeld, B.J., 2010. The mechanisms of muscle hypertrophy and their application to resistance training. European Journal of Applied Physiology, 110(5), pp. 285-293.
Signorile, J.F., Zink, A.J. & Szwed, S.P., 2002. A comparative electromyographical investigation of muscle utilisation patterns using various hand positions during the lat pull-down. Journal of Sports Science & Medicine, 1(2), pp. 43-50.
