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5 Underrated Biceps Exercises Almost Nobody Performs

 When it comes to biceps training, most individuals gravitate towards the classic barbell curls and hammer curls. While these exercises are effective, incorporating lesser-known movements can target different parts of the biceps and surrounding muscles, leading to more comprehensive development. Here are five underrated biceps exercises that can breathe new life into your arm workouts:






1. Zottman Curl



Why It’s Underrated: The Zottman Curl combines the benefits of both standard and reverse curls, targeting the biceps brachii during the upward movement and the brachialis and brachioradialis during the downward phase.


How to Perform:


  • Start with dumbbells at your sides, palms facing forward.
  • Curl the weights up as in a standard bicep curl.
  • At the top, rotate your wrists so palms face downward.
  • Slowly lower the weights in this position.
  • Rotate wrists back to the starting position at the bottom. 



Benefits: This exercise enhances both bicep and forearm strength, promoting balanced arm development.





2. Spider Curl


Why It’s Underrated: Spider Curls isolate the biceps by eliminating momentum, ensuring maximum muscle engagement throughout the movement.


How to Perform:


  • Lie face down on an incline bench, letting your arms hang straight down.
  • Hold dumbbells with palms facing forward.
  • Curl the weights up, focusing on squeezing the biceps.
  • Slowly lower back to the starting position. 



Benefits: By preventing the use of body momentum, Spider Curls ensure the biceps do all the work, leading to improved muscle activation and growth.





3. Reverse-Grip Curl


Why It’s Underrated: This variation shifts the focus to the brachialis and brachioradialis, muscles that are often neglected but contribute significantly to arm thickness.


How to Perform:


  • Stand holding a barbell or dumbbells with an overhand grip (palms facing down).
  • Keep elbows close to your torso and curl the weights up.
  • Pause at the top, then slowly lower the weights back down. 



Benefits: Strengthening these supporting muscles not only improves overall arm aesthetics but also enhances grip strength.





4. Incline Dumbbell Curl


Why It’s Underrated: Performing curls on an incline bench stretches the long head of the biceps, targeting it more effectively than standard curls.


How to Perform:


  • Sit on an incline bench set at a 45-60 degree angle, holding dumbbells at your sides.
  • With palms facing forward, curl the weights up while keeping your upper arms stationary.
  • Slowly lower the weights back to the starting position. 



Benefits: This exercise emphasizes the long head of the biceps, contributing to the peak of the muscle and overall arm fullness.





5. Drag Curl


Why It’s Underrated: The Drag Curl minimizes shoulder involvement, placing constant tension on the biceps throughout the movement.


How to Perform:


  • Stand holding a barbell with a standard underhand grip.
  • Instead of curling the bar in an arc, drag it up along your torso by pulling your elbows backward.
  • Pause at the top, then slowly lower the bar back down.



Benefits: By altering the movement path, Drag Curls maintain tension on the biceps, leading to improved muscle engagement and growth.




Final Thoughts:


Incorporating these underrated exercises into your routine can target different aspects of the biceps and supporting muscles, leading to more balanced and comprehensive arm development. Remember to focus on proper form and controlled movements to maximize effectiveness and reduce the risk of injury. 


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