How to get proper biceps? Try 8 unconventional variations of biceps lifts!

Right off the bat, let's debunk one basic misconception about the biceps. It says that to improve its volume we need to constantly add weights to the barbell.
That's not true. At least for biceps lifts.

The ceiling for maximum load is pretty low for isolation exercises. The biceps lift involves flexion and extension of only one joint, plus compared to the triceps, your biceps are much smaller and weaker.

So how do you elicit an adaptive response in a naturally short movement (up and down arm flexion) and a muscle group that is relatively weak compared to the rest of the body?

You do this by trying new exercises, angles and tools such as those described below.

1. Bicep Raises with Kettlebell on Rope

This variation has a ton of benefits. The inconsistent resistance of hanging kettlebell dumbbells puts more strain on the arms and midsection, which will have more work keeping your balance.

2. Concentrated strokes with landmine attachment

The wider grip at the end of the large axis puts more strain on the forearm. In addition, you'll be able to load more weight than you could handle with concentrated lifts with the one-arm deadlift.

3. Big axis lifts with incline

I borrowed this variation from Christian Thibaudeau.

Lean your butt against the wall and keep it stuck there. Lean forward and hold for the entire set.
This will put more leverage on the biceps because the range of motion will be longer. It will also minimize the potential to swing.

Tip: Clench your triceps as you pass your hands underneath each rep. This will stabilize the elbows and make the opposite muscles, the biceps, contract more strongly.

4. Upside down kettlebell dumbbell lifts

Sometimes you can trigger an adaptive response in your muscles just by using a different tool. Kettlebell dumbbells are great for this, and not many people use them on their hands in the gym.

You'll be holding them up day in and day out. With heavy dumbbells it's going to be ridiculous, so be careful in your choice of load.

The key is to hold the center of the handle firmly. If you're craving forearms like Popeye the Sailor, this exercise will be like a can of spinach for you.

5. External rotation strokes with rubber

You've probably seen someone do this with a light weight to warm up the shoulders or exercise the "upper back."

The problem? There's no resistance to shoulder rotation. That's why you wrap a rubber band around your wrists. Without it, the exercise is useless. Raise the one-armed arms to 90 degrees and perform an external rotation with the elbows close to the body. Then return the dumbbells to the starting position. You'll get some upper back exercise and add an isometric biceps contraction.

6. Scott Raises in the Squat Rack

I will introduce this exercise as follows. If someone next to you is waiting to squat, you should get out of the rack with this exercise, or at least don't be surprised if they don't look at you nicely. So this is more of a home gym variation.

All of these exercises have one thing in common, and that is creating a longer lever for the biceps and eliminating the potential swing. This variation does both. Plus, at the peak of the execution you will achieve a strong contraction.

7. Zottman lifts with bench support

The swing - most often based on hip movement - is a common mistake. Eliminate it here by resting your pelvis on a perpendicular bench. Since you won't be aided by the swing, the loaded weight will be a bit painful to your ego.

Lift with standard technique, just rotate the dumbbells at the top into an overhand grip and lower them that way.

8. Biceps lifts with rubber

This is a great exercise to end your workout with. Work off maximum reps until absolute exhaustion. You should feel like your arms are going to explode.

Remember one thing: If you're after volume, you don't need to keep adding weight to the barbell or doing isolation exercises. Occasionally, it will be enough to include something unconventional. The exercises on this list should be enough to inspire you for a while.

Source: www.t-nation.com - 8 Uncommon Curls for New Biceps Growth
Author: Dan North
Translated by Jaromír Uhlíř