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
- Hold a pair of dumbbells with a supinated grip (palms facing up).
- Curl the dumbbells up as in a standard biceps curl.
- At the top, rotate your wrists so your palms face downward.
- Slowly lower the dumbbells using a pronated grip.
- 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
- Lie on a bench holding dumbbells with a neutral grip.
- Position the dumbbells close together over your chest.
- Lower the weights slowly while keeping your elbows close to your body.
- 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
- Attach a rope handle to a cable machine and grasp it with a neutral grip.
- Curl the rope upwards while keeping elbows fixed.
- 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
- Lie on a bench and grip the bar with a supinated grip.
- Lower the bar slowly to your lower chest.
- 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
- Hold a kettlebell upside-down (bottom-up) with a neutral grip.
- Press the kettlebell overhead slowly while maintaining control.
- 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.
