Old-School, New Gains: 7 Forgotten Bicep Exercises for Explosive Arm Growth

7 “Forgotten” Bodybuilding Exercises for Explosive Bicep Growth

Are you stuck in a biceps training rut? Reignite your progress with these unconventional arm-building exercises!

If your bicep gains have hit a plateau, it might be time to break away from the standard curls and throw some forgotten classics back into your routine. These lesser-known bicep exercises can target the muscles from new angles, ignite growth, and add variety to your training.

1. Zottman Curls

This old-school move hits both heads of the biceps and the forearms in one motion. Curl the dumbbells up with a standard supinated grip, then rotate to a pronated grip on the way down. It’s brutal—and effective.

2. Drag Curls

A favorite of golden-era bodybuilders, drag curls keep your elbows back as you “drag” the barbell up your torso. This targets the long head of the biceps and limits shoulder involvement for maximum muscle isolation.

3. Concentration Curls (Arnold-Style)

These are often done half-heartedly, but when performed strictly—with elbow braced against the inner thigh and full range of motion—they deliver an intense peak contraction like no other.

4. Reverse-Grip EZ Bar Curls

Often overlooked, this variation emphasizes the brachialis, a key muscle that lies beneath the biceps. Building it adds thickness to your arms and makes your biceps pop even more.

5. Incline Dumbbell Curls

This stretch-focused exercise puts your biceps under tension from the start of the movement. It’s excellent for hitting the long head and improving muscle fiber recruitment.

6. Cable Rope Hammer Curls

Hammer curls target the brachialis and brachioradialis, but doing them with a rope and cable keeps tension consistent throughout the movement. Great for size and forearm development.

7. 21s

A bicep burnout technique popularized in the 70s, 21s break the curl into three mini-sets: 7 bottom-half reps, 7 top-half reps, and 7 full reps. It’s a metabolic finisher that floods the muscle with blood for a skin-splitting pump.

Final Tip: Don’t ditch the basics—but cycle in these forgotten gems to shock your biceps into new growth. Use strict form, moderate weights, and full control. Sometimes, the “old-school” is just what you need to build new-school arms.

           

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