4 Bicep Exercises You’ve Never Tried

Bicep training, you either love it or hate it. Strength athletes think it’s stupid, while bodybuilders continue trying to build that Arnold bicep peak. Sure, your biceps get indirect work from a lot of other movements, but that doesn’t mean there is no room for direct arm training. You get what you train for. Nobody got massive arms by NOT training them.

Here are 4 different bicep exercises that you’ve likely never tried.

1.) Kettlebell Tri-set

This first exercise features three different curls all done together in a single tri-set. The first one is a kettlebell hammer curl which is effective in that it increases the lever arm. This first curl places a lot more stress on the brachialis and brachioradialis.

The second curl in the movement still increases the lever arm, but places more of an emphasis on the bicep itself, especially since some of the other elbow flexors are fatigued at this point.

The third curl features turning the kettlebells inward to touch in the center and supinating the wrist to place more emphasis on the peak of the bicep.

This tri-set will really fry your biceps by the end and give you an incredible pump.

2.) Single Arm Preacher Barbell Curl

This exercise, if done with a barbell, will really kick your ass. If you aren’t able to use a normal barbell, you can use an ez curl bar. If your grip strength is weak this will expose you quickly.

3.) Banded Barbell Curl

You can’t use a very thick band here. I’m using micro mini’s and it’s still a struggle. The overload on the eccentric portion of the lift will get you every time.

4.) Towel KB Hammer Curl

This one is simple. You can do both arms at once or keep it unilateral. Great for building some strength in the forearms as well. Shout out to Buddy Morris still working out like a champ in the background.