3 Bicep Exercises You Should Be Doing

Are you spending hours in the gym doing bicep exercises that aren’t giving you the results that you’re looking for? Concentration curls, standing dumbbell curls, barbell curls… sound familiar?

These are probably the three most popular bicep exercises, and doing them consistently will, without a doubt, give you great results… but don’t you want to add some spice to your life? It’s important to switch up your routine, rotate different exercises and increase the weight occasionally. In this article I’ll show you three bicep exercises that will provide you with AMAZING results! You probably won’t see many people in your gym doing these exercises, but take a look around.. how many people have the kind of biceps that you’re trying to get? Probably zero, zilch, nada. I bet these people do the same bicep exercises over and over again, never switching up their routine.

So if you’re goal is to get big arms, I would highly recommend adding some of these exercises into your routine, rotate different exercises each week and occasionally increase the weight.

Zottman Curls

Also known as ‘alternating dumbbell curls’, these are my personal favorite for building big arms.

This is an isolation exercise and should really targets the biceps and also the forearms.

I would recommend using light weight at first and focus on the contraction. It is not an easy exercise for most people to perform so you should pay special attention to form.

How to Perform Zottman Curls:

  • 1. Stand up with a straight torso, you should have a dumbbell in both hands and your elbows should be close to you.
  • 2. The palms of your hands should be facing towards each other, this will be your starting position (you should return to this position after each rep).
  • 3. Curl the weight until your biceps are fully contracted. Whilst curling, rotate your wrists so your palms are facing towards the ceiling (like a normal bicep curl). Remember to keep your upper arm stationary, only your forearms should move.
  • 4. At the top of the movement, rotate the wrists so that your palms are now facing the floor.
  • 5. Slowly begin to bring the dumbbells back to the starting position, maintaining the grip mentioned in step 4.
  • 6. You should now be at the starting position (palms facing each other). Repeat for the desired amount of repetitions.

Wide-Grip Barbell Curl

Most barbell curls are done with a neutral grip, arms at shoulder-width.

Doing this wide-grip exercise will put extra emphasis on certain parts of the muscle that aren’t usually worked. This will help to give your biceps an all-round better look.

How to Perform Wide-Grip Barbell Curls:

  • 1. Stand up with a straight torso, you should be holding a barbell with a wide-grip (hands past shoulder-width). This will be your starting position.
  • 2. The palms of your hands should be facing towards the ceiling and your elbows should be close to you.
  • 3. Curl the weight whilst keeping the upper arm stationary , only allow the forearms to move.
  • 4. Continue the movement until your biceps are fully contracted. Hold the position for a second or two.
  • 5. Slowly return the bar back to the starting position and repeat for the desired amount of repetitions.

Spider Curls

This exercise may have a funny name, but the results you’ll get will be FAR from funny. One of the reasons why people struggle to build big biceps is because they cheat and don’t perform a full range of motion. So you can be sure this exercise will benefit you greatly.

This exercise will almost force you to perform a full range of motion, something which most people aren’t familiar with.

How to Perform Spider Curls:

  • 1. Firstly, set a barbell on the part of a preacher bench that someone would usually sit on. For this exercise I recommend using an E-Z curl bar.
  • 2. Move to the front side of the bench where the barbell usually sits. Position yourself so you’re leaning over the pad and able to grip the barbell.
  • 3. Grip the barbell with your palms facing the ceiling (you may need some assistance to reach the barbell).
  • 4. Perform a regular barbell curl. The position you’re in should allow your arms to move freely without hitting the seat of the bench, but also restrict upper arm movement.
  • 5. Repeat for the desired amount of repetitions.


Featured Image by Chris Geatch

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