5 Forgotten Exercises for Wider Biceps

Want something new in your arm workout? Check out these 5 forgotten exercises for wider biceps.

If you want well-defined and strong arms, your biceps will get a lot of attention.

But biceps need to be not only tall, but wide enough to give them a vision of strength and athleticism.

These five forgotten exercises for wider biceps, shared by Troy Adashun, can help increase arm size. Adashun is the co-founder of fitness lifestyle company Alpha Lion, huge youtube follower with his gym tips and workouts.

5 Forgotten Exercises for Wider Biceps

These exercises specifically focus on the brachial muscles underneath the biceps, giving the illusion that your arms are spread out.

1. Twist & Rotation Curls

8-10 times
2 sets
60 seconds rest

this is, zottmann curl However, instead of supinating and descending with a pronation grip, they may be mixed, supinating midway, and pronating midway.

2. Iso dumbbell hammer curl

8-10 times
2 sets
60 seconds rest

For this exercise, you typically lean forward on an incline bench. With your body leaning forward, perform hammer curls one arm at a time.

3. Pinwheel curl

10-12 times
2 sets
60 seconds rest

Most people know this exercise as the cross-body curl. Instead of lifting dumbbells next to your torso, place your arms by your sides to perform the curl. Do one arm at a time, keeping the dumbbell close to the opposite shoulder.

4. Partial pronation curl

8-10 repetitions (failure)
2 sets
75 seconds rest

According to Adashun, when the top part of the movement is reached, these become partial repetitions, as there is no longer any actual tapping of the arm. Therefore, this exercise focuses on the areas that put the most tension on the forearm and humerus.

5. Dumbbell hammer cheat curl

8 times
2 sets
75 seconds rest

Finally, on our list of 5 forgotten exercises for wider biceps, we have the dumbbell hammer cheat curl. For this move, Adashun uses straps to keep the focus of the exercise away from the forearms and more on the biceps.

This exercise is called a cheat curl because it allows for a little momentum. Choose this exercise at the end of your arm workout so you can go as heavy as possible when you reach 8 reps.

And that was Troy Adashun’s list of 5 Forgotten Exercises for Wider Biceps.