Tired of the same old bicep curls? Give your workout a boost with these innovative and effective exercises that target your biceps in ways you’ve never experienced. Created with biomechanics and proven techniques in mind, these moves help you maximize tension, improve muscle activation, and get results.
Ben Yanes Bench Curl
The Ben Yanes Bench Curl is a smart twist on the classic incline curl. By modifying your position, this exercise isolates your biceps while minimizing interference from your shoulders.
Why it works:
- Brace your upper arm against the side of a bench to keep your biceps in focus.
- Adjusting your hip position lets you control where the tension is focused (stretch or contraction).
- Switching hip positions during a set ensures a full-resistance profile from stretch to flex.
Pro tip: Yes, it looks a bit unconventional, but your biceps will thank you.
High Cable Curl with Lean-In Finish
This cable move refines control and keeps the tension exactly where you need it throughout the movement.
How to do it:
- Set the cable at or slightly above elbow height.
- Pin your upper arm to your side and curl.
- Lean forward slightly as you finish the movement to maintain tension at the top.
Why it works: The lean prevents slack in the cable and ensures you’re building strength in both the stretched and contracted positions of the movement.
Twisting Cable Curl for Supination Gains
Take your standard twisting curls to the next level by leveraging the power of cables for supination and elbow flexion.
How to perform:
- Use a single cable handle with resistance coming from the side of your pinky.
- During the curl, twist your palm upward and push your pinky forward as far as possible at the top.
Why it’s effective: This setup allows you to fully activate the biceps by targeting both forearm supination and elbow flexion simultaneously.
Why These Exercises Stand Out
These exercises go beyond the basics by optimizing tension and targeting biomechanics. The result? Greater hypertrophy, a fuller range of motion, and more effective training. Incorporate these moves into your routine and take your bicep gains to the next level!
Pro tip: Be deliberate, stay focused, and don’t shy away from trying unique setups. Stronger, more defined arms are just around the corner!
