Unconventional Biceps Programming

May 12, 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

Programming:
5 x 3-5. Rest 90s.

#2 Seated Incline DB Curls

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

#3 Rope Inverted Rows

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

#4 Sled Rope Pulls

Programming:
5 x 100 ft. Rest 90s.

#5 Feet Elevated Angles Pull-ups

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

#6 Sled Rope Curls

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