Unconventional Biceps Programming

Jul 13, 2022

I may be one of the few guys who does NOT enjoy performing curls. 

Instead, I prefer performing rows, pulldowns, and pull-up variations.

I know direct biceps work is still important, yes. No argument there.

But, I've seen more results with the aforementioned variations. For those of you that are looking for more exercise variations, check out my full list of biceps exercises here.

Here's my shortlist of unconventional biceps exercises for new gains. 

Ps. I threw in one tried & true DB biceps curl variation so resist sending the hate mail =)

Unconventional Biceps Work

#1 1 1/4 Neutral Grip Pull-ups

5 x 3-5. Rest 90s.

#2 Seated Incline DB Curls

3-4 x 10-12. Rest 60s.

#3 Rope Inverted Rows

3-4 x 10-15. Rest 60s.

#4 Sled Rope Pulls

5 x 100 ft. Rest 90s.

#5 Feet Elevated Angles Pull-ups

3-4 x 6-10. Rest 60s.

#6 Sled Rope Curls

4-5 sets x 100 ft. Rest 90s.