Beat Biceps Boredom

Bored on biceps day? Grow bigger arms with these unique variations of a ubiquitous exercise.

- Joe Wuebben

THERE ARE COUNTLESS WAYS TO CURL, SO THERE’S NO excuse for any biceps-training regimen to be limited to the same old barbell and dumbbell variations. Stick to only the staples and two things are bound to happen: Your results will plateau due to lack of imagination, and you’ll be bored out of your mind come arm day every week. That’s unacceptable. Your pipes should never be set on autopilot, and curls should never be boring. It’s time to make your biceps workouts fun and productive again, starting with these six versions of the classic curling motion.

BEHIND-THE-BACK CABLE CURL

WHY DO IT: “Because the arm is behind the body, this curl variation stretches the long head of the biceps [the head most responsible for giving the biceps its ‘peak’],” says Robert Ciresi Jr., a certified personal trainer based in Riverside, California. “A bigger stretch means a stronger contraction.” DO IT: Attach two handles to the lowest pulley setting on a cable column. Facing away from the weight stack, grab the handles and step away from the stack a few feet. Start with your arms fully extended and back behind you. Keeping your upper arms stationary, curl the handles forward and up. SETS X REPS: 3 x 12–15.

DUMBBELL SPIDER CURL