Advanced exercises to build incredible biceps!

Have you been training for 2 years and haven't seen more results on your biceps, as you have always performed the same exercises and variations? Well then it's time to meet some advanced exercises for biceps training!

Biceps have historically been among the most desired muscle groups, especially by the male audience. Although they make up only 1/3 of the volume of the arms, the biceps are responsible for the presentation, turning and quality of this region.

Thinking about it, in this article we will propose some advanced exercises that should not be done by individuals who have just started weight training, but for those who already have a certain experience and are already able to perform them with greater efficiency and safety.

So, if you are tired of the same exercises or feeling that you need something different to develop better, it is worth checking out these super tips. Come on?

KNOW >>> 6 Tips to Increase Your Biceps!

Exercise 1: Zottman Curl

Little known by that name and also very little used today, the Zottman Curl is an exercise that has been used a lot in the past and has as its main foundations, working the control of the flexion movement of the elbows, the biceps brachii, the brachioradialis region and also the flexor and extensor muscles of the forearms.

And it is because of working so many regions at once that a beginner individual may not do very well practicing it, as he will not yet have enough control to be able to insert intensity into it.

Execution of the Zottman Curl

This is a excellent movement for pre-exhaustion or to finish your bicep training. In case it is used in pre-exhaustion, it can be interesting, since it also recruits the forearms. If you choose to use it at the end of your bicep training, it can also be interesting, especially if used with a greater number of repetitions, in order to promote greater blood pumping to the region that is being the focus of the training.

To perform the Zottman Curl, take a pair of dumbbells, stand upright with your knees slightly bent, and simultaneously perform an elbow flexion. When you reach the end of this flexion with your arms in a supine position, pronate them and perform the eccentric phase of the movement, the elbow extension. It is important that at this time, you have good neuromotor control in order to properly work the strength of the forearms and grip.

Start with light weights and look for good movement execution. This is important, because when we addict the body in a wrong movement, later it becomes much more difficult to correct it.

Exercise 2: Barbell with Fat Gripz

O Fat gripz it is nothing more than an accessory passed through the bar that allows it to be "thicker" in the region where you are making the footprint.

But, what's the advantage in that? The advantage is that, under heavy work, it becomes more difficult for the forearms to hold something thick and they have to apply more strength and, over time, develop more.

Unfortunately, Fat Gripz are NOT found in Brazil and, to import, it is a little expensive, ranging between 350-400 reais. However, like every Brazilian, we can “give a little way”.

Homemade Fat Gripz with Buoy of Noodles

A supportive great option is to use the material of the noodle buoys and cut them to the size of the fat grips. We must then make a horizontal opening in them, to fit the bars or dumbbells we want to use and that's it, we have an excellent tool for our threads, but that can also be used for bench presses, triceps extensions, pulldown etc.

With that, we were able to optimize the cost, which is now 10-20 reais at most. It is important that, if you choose another material, it is resistant and non-slip, so as not to slip while you perform the exercise. It cannot be too soft either, otherwise, we lose the logic that is precisely to thicken the footprint.

Although this is an excellent strategy for improving the forearms, do not use it always and in all movements. Try to propose usage and exercise schedules in order to make your forearms and grip strength always have to deal with a new situation.

Exercise 3: Supserset: Inclined thread on a 45º bench + Standing hammer thread (both with dumbbells and simultaneous)

There are exercises which are essential for building good biceps and when combined can be even more effective. This is the case of combination of simultaneous thread on 45º bench (inclined) and hammer thread on foot, both performed bilaterally (simultaneously) with dumbbells.

Why this combination? When we do the inclined thread on a 45º bench, we are able to give more value to the inner portion of the biceps and the short head. Then, when we move to the hammer thread, we are able to enhance the brachial, brachioradialis and the long head portion of the brachial biceps, making the job complete and efficient.

Correct Execution Exercise Inclined Thread on the Bench and Hammer Thread

We do these exercises in that order precisely so as not to fatigue the forearms beforehand, which could hinder the work of the main target, which is the biceps. So, when we are already exhausted from the first exercise, the second uses more auxiliary muscles, causing them to help reach the maximum total biceps failure and thus achieve an excellent job.

The tip in the first movement is to always keep the peak of contraction and the FULL elongation. Many people stop stretching their biceps halfway through their elbows, thus losing much of their movement. In addition, precisely in the eccentric phase of the movement (weight loss) we have to prioritize movement control, because if we drop the weight we can impair the work on the muscle, in addition to causing serious injuries, such as a biceps rupture, for example.

The second movement, on the other hand, should have the arms slightly projected forward, in order to use as little as possible the “pull” force that can occur by the shoulders. Thus, you will prioritize the elbow flexion, which is the main movement of the Hammer Thread.

In the first movement, use an average of 6-10 repetitions and, in the second, an average of 10-12 repetitions. The average rest between a bi-set and another is 60-90 seconds.

Exercise 4: Thread 21 (as pre-exhaust)

A thread 21 it is perhaps one of the most typical exercises for old school biceps. Made by countless highly renowned athletes, such as Jay Cutler and Ronnie Coleman, in addition to others much older, such as Arnold himself.

The donut 21 is an exercise that has 21 repetitions per series, being 7 from the beginning of the movement to the middle of the movement, 7 from the middle of the movement to the end of the movement and 7 complete repetitions, totaling then the 21 repetitions proposed.

Correct Execution Exercise Thread 21

Usually it is used at the end of bicep training, to exhaust all remaining and possible strengths… But, as we are talking about advanced individuals, why not put it at the beginning of training

Well, when we put this exercise in the beginning, we managed to make the biceps already tired enough, making the execution of the other training exercises even more difficult and challenging. And this will increase the recruitment of training considerably.

As the main tip for thread 21, in this case, it is the use of the EZ bar and not the straight. This will allow for greater comfort of the arms and less chance of theft. In addition, use little rest between one set and another (30 to 60 seconds), with an average of 3 sets required for this purpose


All muscle groups can have their results tripled with the use of correct techniques and the use of advanced exercises.

However, as the name implies, these are advanced exercises, not recommended for beginners or intermediates, as they will not have sufficient muscle maturity to perform these exercises correctly and completely.

Therefore, you must have at least 1 or 2 years of training to perform the above exercises.

And if you are not in that group, look for other variations, techniques and ways to increase the intensity of your training and never let your muscles get used to the same stimuli! Discover a list with ALL BICEPS EXERCISES!

Good training!

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