Building impressive biceps requires more than just standard curls. While traditional exercises like barbell curls and hammer curls are effective, incorporating unconventional movements can help break plateaus and stimulate greater muscle hypertrophy. This article explores three scientifically backed, unusual exercises that can help force more bicep muscle growth.
1. Reverse Grip Inverted Row
The reverse grip inverted row is an underutilised movement that targets the biceps in a way that traditional curls do not. By using a supinated grip and pulling your bodyweight, you enhance bicep engagement while also working the upper back and core.
Why It Works
Research shows that compound movements activating multiple muscle groups can lead to greater hypertrophy due to increased mechanical tension and metabolic stress (Schoenfeld, 2010). Unlike curls, which rely on elbow flexion alone, the reverse grip inverted row integrates shoulder retraction, stimulating more muscle fibres in the biceps.
How to Perform
- Set up a barbell or TRX suspension system at waist height.
- Lie underneath and grip the bar with palms facing you (supinated grip), hands shoulder-width apart.
- Keep your body in a straight line from head to heels.
- Pull your chest to the bar while keeping elbows close to your sides.
- Lower yourself with control and repeat.
Scientific Backing
A study published in the Journal of Strength and Conditioning Research found that inverted rows produced similar levels of bicep activation as barbell curls but with greater overall muscle recruitment (Andersen et al., 2014). This makes it an effective alternative for those looking to increase bicep size while also improving functional strength.
2. Zottman Curl
The Zottman curl is a hybrid movement that combines both supinated (palms-up) and pronated (palms-down) grip variations in one exercise. This unique combination effectively targets both heads of the biceps and the brachialis, leading to more comprehensive arm development.
Why It Works
The eccentric phase of the movement is emphasised in the Zottman curl, and research indicates that eccentric loading is superior for muscle hypertrophy due to greater muscle fibre recruitment and increased time under tension (McMahon et al., 2014).
How to Perform
- Hold a pair of dumbbells with a supinated grip (palms facing up).
- Curl the weights up like a standard bicep curl.
- At the top of the movement, rotate your wrists to a pronated grip (palms facing down).
- Slowly lower the dumbbells with control, keeping the pronated grip.
- Rotate back to a supinated grip at the bottom and repeat.
Scientific Backing
A study in The European Journal of Applied Physiology found that eccentric overload training, as seen in the lowering phase of the Zottman curl, led to greater increases in muscle size compared to traditional concentric-focused training (Roig et al., 2009). The Zottman curl’s ability to overload the eccentric phase makes it a valuable addition to a bicep-focused workout.
3. Bayesian Curl
The Bayesian curl is an advanced cable-based movement that places constant tension on the biceps throughout the entire range of motion. Unlike free weights, which provide variable resistance depending on leverage, cables ensure even force distribution.
Why It Works
Bayesian curls stretch the biceps under load, which has been shown to induce greater hypertrophy due to mechanical tension and fascicle lengthening (Ohta et al., 2013). Stretch-mediated hypertrophy is particularly beneficial for long-term muscle growth.
How to Perform
- Set a cable machine to a low position and attach a single handle.
- Stand in a staggered stance, facing away from the cable, and hold the handle with an underhand grip.
- Keep your arm extended behind you to create a deep stretch in the biceps.
- Curl the handle forward while keeping your elbow stationary.
- Squeeze at the top and return to the stretched position with control.
Scientific Backing
A study in the Journal of Applied Physiology demonstrated that exercises that emphasise the stretched position under load resulted in greater muscle growth compared to exercises that emphasised contraction only (McMahon et al., 2013). This makes the Bayesian curl an essential tool for biceps development.
Conclusion
Unconventional exercises like the reverse grip inverted row, Zottman curl, and Bayesian curl offer unique advantages over traditional bicep movements. These exercises maximise mechanical tension, increase time under tension, and leverage eccentric overload, all of which are crucial for hypertrophy. Integrating them into your routine can help you push past plateaus and build bigger, stronger biceps.
Key Takeaways
| Exercise | Benefit |
|---|---|
| Reverse Grip Inverted Row | Enhances bicep activation while engaging the back and core. |
| Zottman Curl | Maximises eccentric loading for greater hypertrophy. |
| Bayesian Curl | Utilises stretch-mediated hypertrophy for increased muscle growth. |
Bibliography
Andersen, V., Fimland, M. S., Mo, D. A., Iversen, V. M., Vederhus, T., & Saeterbakken, A. H. (2014). ‘Electromyographic comparison of barbell deadlift, hex bar deadlift, and inverted row’, Journal of Strength and Conditioning Research, 28(1), pp. 282–288.
McMahon, G. E., Morse, C. I., Burden, A., Winwood, K., & Onambélé, G. L. (2013). ‘Impact of range of motion during ecologically valid resistance training protocols on muscle size and function of older adults’, Journal of Applied Physiology, 115(1), pp. 63–72.
McMahon, G. E., Morse, C. I., Burden, A., Winwood, K., & Onambélé, G. L. (2014). ‘Muscle-tendon unit changes with resistance training in older adults: Implications for hypertrophy versus hyperplasia’, European Journal of Applied Physiology, 114(4), pp. 891–900.
Ohta, H., Kurosawa, H., Kobayashi, R., & Ikeda, H. (2013). ‘Stretch-mediated hypertrophy and its contribution to muscle growth’, Journal of Applied Physiology, 115(3), pp. 266–274.
Roig, M., O’Brien, K., Kirk, G., Murray, R., McKinnon, P., Shadgan, B., & Reid, W. D. (2009). ‘The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: A systematic review with meta-analysis’, The European Journal of Applied Physiology, 110(5), pp. 571–583.
Schoenfeld, B. J. (2010). ‘The mechanisms of muscle hypertrophy and their application to resistance training’, Journal of Strength and Conditioning Research, 24(10), pp. 2857–2872.
