5 Forgotten Exercises for Wider Biceps

Do you want something new for your arm workout? Check out these 5 forgotten exercises for wider biceps.

If you want to have a well-defined and strong arm, the bicep is going to grab much of the attention. So you should choose exercises that focus specifically on your biceps.

But your biceps is not all about being tall, you also want to have them wide enough to give that vision of strength and athleticism. So what can you do?

These 5 forgotten exercises for wider biceps shared by Troy Adashun are all about helping you increase your arm size. Adashun is the co-founder of the fitness lifestyle company Alpha Lion and has created a gigantic YouTube following with his gym tips and workouts.

5 Forgotten Exercises for Wider Biceps

These exercises will specifically focus on the brachialis, the muscle that sits underneath your biceps and that will make the illusion of your arms being wider.

1. Twist and Rotate Curl

8-10 reps
2 sets
60 seconds rest

This is very similar to the Zottman curl but instead of curling up supinated and descending with a pronated grip, you will mix them up, sometimes supinating on the way up and pronated on the way down.

2. Iso Dumbbell Hammer Curl

8-10 reps
2 sets
60 seconds rest

For this exercise, you will want to lean forward, typically on an inclined bench. With the body angled forward, you will perform a hammer curl on one arm at a time.

3. Pinwheel Curls

10-12 reps
2 sets
60 seconds rest

Most people know this exercise as crossbody curl. You will perform curls with arms across your body, instead of lifting the dumbbells next to your torso. Do one arm at a time, always aiming to get the dumbbell close to the opposite shoulder.

4. Partial Pronated Curls

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

These will be partial reps because, according to Adashun, as you get to the top part of the movement you are not really hitting your arms any longer. So this exercise will focus on the part that creates the most tension on your forearms and brachialis.

5. Dumbbell Hammer Cheat Curls

8 reps
2 sets
75 seconds rest

Lastly in this list of 5 forgotten exercises for wider biceps is the dumbbell hammer cheat curl. For this movement, Adashun uses a strap so that the focus of the exercise stays away from the forearm and more on the bicep.

It is allowed to use a little bit of momentum in this exercise, that is why it’s called cheat curl. Choose this exercise for the end of your arm workout so that 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. Click on the video below to get more info on each movement.