8 Important New Bicep Exercises that You’ve Never Tried (BUILD MUSCLE NOW)

8 Ways to develop bigger, better, stronger and more useful arms.

These new biceps exercises from Gravity Transformation will help you build the arms that you’ve always wanted.

New Bicep Exercises

If you’re trying to grow your biceps, you’re probably already doing plenty of the traditional bicep exercises like Barbell curls, preacher curls, and concentration curls.

Even though these are some of the best bicep exercises that you can do, if you’re not switching it up and incorporating some of the other less common exercises, you’ll be missing out on the opportunity to stimulate your biceps in a new way.

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You’ll be leaving a lot on the table in terms of growth.

Instead, you can hit your biceps from different angles with these unique and challenging exercises. They will help you optimally develop both heads of the biceps, so that your arms look fuller and thicker in no time.

And of course, changing up your bicep workouts always makes things more interesting for you as well, so let’s start with the first amazing exercise which is the barbell drag curl.

Drag Curl

Now right away the drag curl has some unique advantages over regular curling exercises.

You see with regular barbell bicep curls you wind-up incorporating the front part of your shoulder into the movement.

This happens even if you have good form and it’s especially true if you have bad form. With the drag curl, on the other hand, you take the front deltoids out of the equation and shift the tension almost entirely onto the biceps.

Specifically, you’ll be targeting the long head of the biceps and this will help you develop that peak.

So, to perform drag curls, you’re going to start by standing straight up with your arms down and your elbows extended while holding a barbell in your hands.

Use a grip that’s about shoulder width apart or a little wider. Then you’re going to curl the barbell up towards your upper chest. Instead of curling straight up like you would with a regular barbell bicep curl, you’re going to pull your elbows back and drag the bar as close as you can to your body the whole time.

Dan Bailey bicepsSource: Photo courtesy of CrossFit Inc.

As you do this make sure that your elbows are tight to your sides rather than flaring out. When you get to the top slowly lower the weight back down while still keeping the bar as close to you as possible.

Then repeat for reps. Keep in mind that this exercise is a lot more challenging than a regular curl so you will definitely have to use a lot less weight than you normally would use for regular barbell curls.

If your wrists bother you when performing this exercise, you can also use an EZ bar instead and It’ll allow you to adopt a much more comfortable grip.

Cable Preacher Curl

Moving on to the next movement, we have the cable preacher curl.

Now it’s no secret that the regular preacher curl is one of the best exercises that you can do for your biceps.

It locks your elbows in place and prevents you from cheating and using momentum. But by performing preacher curls on a cable crossover, you’ll get all the benefits of the regular preacher curl with the addition of constant tension on your biceps throughout the whole range of motion.

You see with the traditional preacher curl, the tension decreases as you get closer to the top of each rep.

On the other hand, with the cables you’ll keep constant tension the whole time even if you try to rest at the very top.

So, to begin you’ll want to lower the pulley to the bottom of a cable cross and attach an EZ bar or a straight bar to it.

Next, take a wide grip, stand straight up, and take a few steps back.

Now you’ll squat down and place the lower part of your triceps over your knees.

Your elbows should be a little past your knees and your arms should be extended.

Before beginning make sure you lean slightly backwards to prevent the weight from pulling you off balance as you perform your reps.

Then, just like you would with regular preacher curls you’ll curl the weight up towards your collar bones and then slowly lower back down before repeating for reps. As opposed to the drag curls that target the long head, these preacher curls target the short head of the bicep on the outside of your arm.

Dumbbell Waiter Curl

Another excellent bicep exercise that you’re probably not doing is the dumbbell waiter curl. This is by far one of the best unorthodox exercises develop the long head of the biceps and build taller bicep Peaks.

Check out the video below for the full information.


Video Timestamps

1. 0:48 Drag Curl

2. 2:10 Cable Preacher Curl

3. 3:33 Dumbbell Waiter Curl

4. 4:50 Cable Spider Curl

5. 6:01 Weighted Chin Ups

6. 7:39 Zottman Curl

7. 8:42 TRX Bicep Curl

8. 9:45 Sled Rope Pull

Learn More

How to Increase Chest Size and Strength

Best Way to Train the Chest for Hypertrophy (Muscle Mass)

3 Hacks for a Bigger Chest

Upper Chest Exercises Ranked (Best to Worst)

9 Best Dumbbell Chest Exercises

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