4 Unusual Exercises for Building Bigger Arms

When it comes to fitness and bodybuilding, having well-developed arms is often a top priority for many individuals.

When it comes to fitness and bodybuilding, having well-developed arms is often a top priority for many individuals.

Strong and muscular arms not only contribute to an aesthetically pleasing physique but also enhance overall strength and functional abilities. Well-built arms can provide a sense of confidence and make a lasting impression.

While traditional exercises like bicep curls and tricep dips are commonly used to target the arm muscles, there are other unconventional exercises that can yield unique and impressive arm development.

Traditional Exercises for Arm Growth

Traditional exercises such as barbell curls, dumbbell curls, and tricep pushdowns have long been the go-to choices for individuals looking to build arm muscle.

5 Unique Dumbbell Chest Exercises to Better Target Your Pecs

How to Build a Bigger Chest at Home in 30 Days

What Happens To Your Body When You Do 100 Push-Ups a Day for 30 Days?

These exercises primarily focus on the biceps and triceps, respectively. While these exercises can certainly help in developing the arms, relying solely on them may limit overall arm growth.

It is crucial to introduce variety and challenge the muscles in different ways to promote maximum development.

Introducing unusual exercises for unique arm development

To break through plateaus and stimulate new muscle growth, incorporating unusual exercises into your arm workout routine can be highly beneficial.

These exercises target the arm muscles from different angles, engage additional muscle groups, and provide a fresh stimulus for growth. In this article, we will explore five unusual exercises that can help you achieve bigger and more defined arms.

These exercises will not only add excitement to your workouts but also unlock new potential for arm development.

So, let’s dive into these unconventional exercises and discover the secrets to building impressive arms!

Zottman Curls

Zottman Curls are a unique variation of the traditional bicep curls that incorporate both a supination and pronation movement of the forearms.

This exercise was named after George Zottman, a renowned strongman from the 19th century. Zottman Curls are highly effective for targeting the biceps, brachialis, and brachioradialis muscles, providing a comprehensive arm workout.

Targeted muscles and benefits

Zottman Curls primarily target the biceps, but they also engage the brachialis and brachioradialis muscles to a greater extent than regular curls.

By incorporating both supination and pronation movements, Zottman Curls help develop not only the front of the arms but also the muscles on the outer side, leading to better overall arm definition.

This exercise also improves grip strength and forearm stability, making it beneficial for athletes and those involved in activities requiring a strong grip.

Zottman Curl Technique

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with palms facing your thighs.

Keep your elbows close to your sides and your upper arms stationary throughout the exercise.

Curl the dumbbells up towards your shoulders while simultaneously rotating your wrists, so that your palms face upwards (supination).

10 Push-Up Variations to Build Strength, Power and Muscle

How to Increase Chest Size and Strength

At the top of the movement, pause and squeeze your biceps.

Slowly lower the dumbbells back to the starting position, but this time, rotate your wrists in the opposite direction, so that your palms face downwards (pronation).

Repeat the movement for the desired number of repetitions.

Tips for maximizing results

Start with lighter weights and focus on mastering the correct form and technique before increasing the weight.

Maintain proper posture throughout the exercise by keeping your back straight and avoiding excessive swinging or using momentum.

Engage your biceps and forearms throughout the entire range of motion to ensure maximum muscle activation.

Gradually increase the weight as you become comfortable with the exercise to continually challenge your muscles.

Incorporate Zottman Curls into your arm workout routine once or twice a week to reap the benefits of this unique exercise.

Hammer Grip Chin-Ups

Hammer Grip Chin-Ups are a variation of the classic chin-up exercise that involves using a neutral grip, with palms facing each other.

This grip resembles holding a hammer, hence the name. Unlike traditional chin-ups that primarily target the biceps and upper back muscles, Hammer Grip Chin-Ups shift the emphasis to the brachialis, brachioradialis, and the lower portion of the biceps.

This exercise provides a unique challenge to the arms and helps develop overall upper body strength.

Targeted muscles and benefits

Hammer Grip Chin-Ups primarily target the brachialis muscle, which lies beneath the biceps, as well as the brachioradialis muscle on the forearm. Additionally, they engage the biceps and upper back muscles, including the latissimus dorsi and rhomboids. By incorporating the neutral grip, Hammer Grip Chin-Ups can help improve grip strength and forearm development. This exercise also enhances overall upper body strength and contributes to a well-rounded physique.

Step-by-step guide on performing Hammer Grip Chin-Ups

  1. Stand underneath a chin-up bar with your feet together or slightly crossed.
  2. Grasp the bar with a neutral grip, with your palms facing each other and hands shoulder-width apart.
  3. Engage your core and retract your shoulder blades.
  4. Begin by pulling yourself up, leading with your chest and pulling your elbows down towards the floor.
  5. Continue pulling until your chin is above the bar, or as close to it as possible.
  6. Pause briefly at the top of the movement, then slowly lower yourself back down to the starting position.
  7. Repeat for the desired number of repetitions.

Tips for maximizing results

If you’re new to chin-ups, start with assisted chin-up machines or resistance bands to gradually build strength.

Maintain proper form throughout the exercise by avoiding excessive swinging or using momentum to complete the repetitions.

Focus on the mind-muscle connection by consciously engaging the target muscles, particularly the brachialis and brachioradialis.

How to Fix Elbow PainSource: Unsplash

As you progress, aim to increase the range of motion by pulling your chest higher towards the bar.

Gradually increase the intensity by adding weight using a weight belt or holding a dumbbell between your feet.

Incorporate Hammer Grip Chin-Ups into your upper body workout routine two to three times a week for optimal results.

Plate Pinches

Plate Pinches are a forearm exercise that involves gripping weight plates using only your fingertips.

This exercise is excellent for developing forearm strength, grip strength, and finger dexterity. By pinching the plates together, you engage the muscles in your forearms, including the flexor muscles and the extensor muscles of the fingers.

Plate Pinches offer a unique way to target and strengthen the muscles in your hands and forearms.

Targeted muscles and benefits

Plate Pinches primarily target the muscles in the forearms, including the flexor muscles responsible for gripping, and the extensor muscles responsible for finger opening.

This exercise helps develop forearm size, strength, and endurance. Additionally, Plate Pinches improve grip strength, which can have a positive impact on various activities such as weightlifting, rock climbing, and even everyday tasks that require a strong grip.

Step-by-step guide on performing Plate Pinches

Place two weight plates of the same size (preferably with smooth surfaces) on the ground or a flat surface.

Stand or sit with your feet shoulder-width apart, and position the weight plates parallel to each other.

Position your fingers and thumb on the flat surfaces of the plates, ensuring a firm grip.

Lift the plates by pinching them together using only your fingertips and thumbs.

Hold the plates in the pinched position for a few seconds, focusing on maintaining a strong grip.

Slowly release the pressure and lower the plates back to the starting position.

Repeat the exercise for the desired number of repetitions.

Tips for maximizing results

Start with lighter weight plates and gradually progress to heavier ones as your grip strength improves.

Keep your fingers and thumbs as close to the centre of the plates as possible to maintain a secure grip.

Focus on squeezing the plates together using your fingertips and thumb, activating the muscles in your forearms.

Practice proper breathing techniques throughout the exercise to optimize stability and performance.

Incorporate Plate Pinches into your forearm or grip training routine two to three times a week for noticeable results.

Gradually increase the duration of each pinch hold to challenge your grip strength further.

Plate Pinches can be performed with a variety of weight plates, allowing for progressive overload and customization based on your fitness level. Consistency and gradual progression will help you maximize the benefits of this exercise and develop stronger forearms and grip strength.

Wrist Roller

The Wrist Roller is a simple yet highly effective exercise tool designed to strengthen the muscles in the forearms, wrists, and hands. It consists of a cylindrical tube or rod with a rope or chain attached to it, along with weights at the other end. By rolling the Wrist Roller, you create a rotational movement that engages the muscles in your forearms and wrists, promoting strength and endurance.

Targeted muscles and benefits

The Wrist Roller primarily targets the muscles in the forearms, including the flexor and extensor muscles.

This exercise helps develop forearm size, strength, and stability. Additionally, it improves grip strength and enhances wrist and forearm mobility. Strengthening the muscles involved in wrist and forearm movement can have a positive impact on various activities, such as weightlifting, sports, and manual labour tasks.

Step-by-step guide on using a Wrist Roller

Hold the Wrist Roller with both hands, palms facing down, and grip it firmly.

Stand or sit with your feet shoulder-width apart and your arms extended in front of you.

Start with the roller at knee level, allowing the weights to hang freely.

Begin rolling the Wrist Roller upward by rotating your wrists in a controlled and steady motion.

Continue rolling until the weights reach the top, near your chest level.

Pause briefly at the top, then reverse the motion by rolling the Wrist Roller back down to the starting position.

Repeat the exercise for the desired number of repetitions.

Tips for maximizing results

Start with lighter weights on the Wrist Roller and gradually increase the weight as your forearm strength improves.

Focus on maintaining a slow and controlled motion throughout the exercise, avoiding any sudden or jerky movements.

Keep your forearms and wrists relaxed but engaged throughout the movement to target the muscles effectively.

Experiment with different hand positions, such as palms facing up or palms facing down, to target different areas of the forearms.

Gradually increase the number of repetitions and sets as you progress, but avoid overtraining to prevent muscle fatigue or strain.

Consider using different grip attachments or wrist straps for added variety and to target specific muscle groups.

Incorporating the Wrist Roller into your forearm and grip training routine two to three times a week can help strengthen and develop your forearms, wrists, and grip. By gradually increasing the weight and focusing on proper form and control, you can maximize the benefits of this exercise and achieve stronger and more resilient wrists and forearms.


In this article, we have explored five unusual exercises that can help you build bigger and stronger arms.

These exercises include Zottman Curls, Hammer Grip Chin-Ups, Plate Pinches, Behind-the-Back Cable Curls, and the Wrist Roller. Each exercise targets different muscles in the arms, providing a comprehensive and unique approach to arm development.

Importance of incorporating variety in arm workouts

While traditional exercises like bicep curls and tricep dips are effective for arm growth, incorporating unusual exercises adds variety and challenges your muscles in different ways.

By targeting different muscle groups, angles, and movement patterns, these exercises can stimulate new muscle fibres, break plateaus, and promote overall arm development. Variety in your arm workouts helps prevent boredom, keeps your muscles guessing, and enhances overall progress.

Encouragement to try these exercises and see the results

If you’re looking to build bigger arms and achieve greater arm strength, don’t be afraid to incorporate these unusual exercises into your training routine.

Experiment with different exercises, techniques, and weights to find what works best for you. Be consistent, patient, and focus on proper form and technique.

Track your progress and celebrate the small victories along the way. By incorporating these unusual exercises, you can add a new dimension to your arm training and see the results you desire.

Remember, building bigger arms requires a combination of proper nutrition, overall strength training, and consistency in your workouts. So, embrace the challenge, push your limits, and enjoy the journey of sculpting your arms into powerful and well-defined masterpieces.

Image Sources

Related news