5 Best Alternative Exercises for Jacked Arms

Building well-developed arms is a goal for many lifters, but relying solely on traditional exercises like barbell curls and triceps dips can lead to plateaus, muscular imbalances, and joint strain. Incorporating alternative exercises targets different muscle fibres, enhances overall strength, and reduces injury risk. Below are five of the best alternative exercises for building jacked arms, backed by scientific evidence.

1. Zottman Curl

Why It Works

The Zottman curl combines a standard biceps curl with a reverse curl during the eccentric phase, maximising both concentric and eccentric loading. Research shows that eccentric training leads to greater hypertrophy due to higher mechanical tension and muscle damage (Hedayatpour & Falla, 2015).

How to Do It

1. Hold a pair of dumbbells with a supinated grip (palms facing up).
2. Curl the dumbbells up as in a standard biceps curl.
3. At the top, rotate your wrists so your palms face downward.
4. Slowly lower the dumbbells using a pronated grip.
5. Rotate back to the starting position and repeat.

Muscles Worked

• Biceps brachii (both heads)
• Brachialis
• Brachioradialis

Benefits

• Maximises time under tension.
• Engages forearm muscles effectively.
• Enhances eccentric strength, crucial for hypertrophy.

2. Close-Grip Dumbbell Press

Why It Works

A close-grip dumbbell press places greater emphasis on the triceps while still involving the chest and shoulders. Studies suggest that triceps activation increases with a narrower grip compared to a wider grip (Lehman et al., 2005).

How to Do It

1. Lie on a bench holding dumbbells with a neutral grip.
2. Position the dumbbells close together over your chest.
3. Lower the weights slowly while keeping your elbows close to your body.
4. Press the dumbbells back up explosively.

Muscles Worked

• Triceps brachii
• Pectorals (minimal involvement)
• Anterior deltoids

Benefits

• Increased triceps activation.
• Lower joint stress than barbell pressing.
• Greater stability requirements enhance coordination.

3. Rope Hammer Curl

Why It Works

Hammer curls emphasise the brachialis and brachioradialis, which contribute to overall arm thickness. Research indicates that neutral-grip curls activate these muscles more than supinated curls (Schoenfeld et al., 2014).

How to Do It

1. Attach a rope handle to a cable machine and grasp it with a neutral grip.
2. Curl the rope upwards while keeping elbows fixed.
3. Squeeze at the top and control the descent.

Muscles Worked

• Brachialis
• Biceps brachii
• Brachioradialis

Benefits

• Increases arm thickness.
• Reduces wrist strain compared to supinated curls.
• Enhances grip strength.

4. Reverse-Grip Bench Press

Why It Works

The reverse-grip bench press shifts emphasis from the chest to the upper arms. Research has found that it elicits significantly higher triceps activation compared to the traditional bench press (Barnett et al., 1995).

How to Do It

1. Lie on a bench and grip the bar with a supinated grip.
2. Lower the bar slowly to your lower chest.
3. Press the bar back up explosively.

Muscles Worked

• Triceps brachii
• Upper pectorals
• Anterior deltoids

Benefits

• Greater triceps recruitment.
• Reduces shoulder strain compared to standard bench press.
• Enhances upper chest activation as a secondary benefit.

5. Kettlebell Bottoms-Up Press

Why It Works

This exercise challenges stability while targeting the triceps and shoulder stabilisers. Studies show that unstable loads increase muscle activation due to greater neuromuscular demand (Behm & Anderson, 2006).

How to Do It

1. Hold a kettlebell upside-down (bottom-up) with a neutral grip.
2. Press the kettlebell overhead slowly while maintaining control.
3. Lower it back down and repeat.

Muscles Worked

• Triceps brachii
• Deltoids
• Core stabilisers

Benefits

• Improves shoulder stability.
• Reduces joint stress.
• Engages triceps dynamically.

Conclusion

Incorporating alternative exercises into your arm training can break plateaus and stimulate new growth while reducing the risk of injury. The Zottman curl, close-grip dumbbell press, rope hammer curl, reverse-grip bench press, and kettlebell bottoms-up press all offer unique benefits, making them excellent additions to any arm workout routine.

Key Takeaways Table

Exercise	Primary Muscles Worked	Benefits
Zottman Curl	Biceps brachii, brachialis, brachioradialis	Maximises eccentric overload and forearm engagement
Close-Grip Dumbbell Press	Triceps brachii, pectorals, anterior deltoids	Increases triceps activation and reduces joint stress
Rope Hammer Curl	Brachialis, biceps brachii, brachioradialis	Enhances arm thickness and grip strength
Reverse-Grip Bench Press	Triceps brachii, upper pectorals, anterior deltoids	Greater triceps activation and reduced shoulder strain
Kettlebell Bottoms-Up Press	Triceps brachii, deltoids, core stabilisers	Improves shoulder stability and neuromuscular coordination

References

• Barnett, C., Kippers, V., & Turner, P. (1995). Effects of variations of the bench press exercise on the EMG activity of five shoulder muscles. Journal of Strength and Conditioning Research, 9(4), 222-227.
• Behm, D. G., & Anderson, K. G. (2006). The role of instability with resistance training. Journal of Strength and Conditioning Research, 20(3), 716-722.
• Hedayatpour, N., & Falla, D. (2015). Physiological and neural adaptations to eccentric exercise. Frontiers in Physiology, 6, 204.
• Lehman, G. J., MacMillan, B., MacIntyre, I., Chivers, M., & Fluter, M. (2005). Shoulder muscle EMG activity during push-ups: A comparison of standard and narrow base variations. Journal of Orthopaedic & Sports Physical Therapy, 35(9), 583-590.
• Schoenfeld, B. J., Ratamess, N. A., Peterson, M. D., Contreras, B., Tiryaki-Sonmez, G., & Larson, R. (2014). Influence of grip width on muscle activation in the lat pull-down. Journal of Strength and Conditioning Research, 28(9), 2613-2619.