Unconventional Bicep Exercises for Arm Definition

Posted by Melinda Noah on

Unconventional Bicep Exercises for Arm Definition

Unconventional Bicep Exercises for Arm Definition

Are you looking to spice up your bicep workout routine? If you're tired of the same old exercises and want to try something new, you're in the right place. In our latest YouTube video, "Unconventional Bicep Exercises For Arm Definition," we share four unique bicep exercises using resistance bands that you need to try right now. These exercises will target your biceps in new ways, helping you build strength and definition. Let's dive into these exercises and learn how to take your arm gains to the next level!

1. Hercules Curls

The first exercise we introduce is the Hercules Curl. This exercise requires a single 41-inch resistance band, a Clench band handle, and an anchor point. Here's how to do it:

  1. Set Up the Band: Fold the band in half and attach it to an anchor point, such as a door anchor strap or a squat rack post.
  2. Positioning: Step away from the anchor point so that the band pulls your arm straight. The band should be at eye level.
  3. Execution: Turn slightly away from the anchor point and curl your arm up, imitating the front double biceps pose of Hercules. Keep your elbow up and squeeze at the top.

This exercise targets your biceps intensely, offering a quick tension that builds strength and muscle definition. Aim for 10 to 20 reps per set to feel the burn.

2. Resistance Band Preacher Curls

Next up, we show you a home gym hack for performing preacher curls with resistance bands:

  1. Equipment Needed: A 41-inch band, Clench band handles, a Clench foot plate, a bench, and a foam roller.
  2. Set Up: Fold the band in half, attach the handles, and anchor the band using the foot plate. Sit on the bench with the foam roller on your lap.
  3. Execution: Use the foam roller as a brace and curl the band handles up, ensuring full contraction of the biceps.

This exercise isolates the biceps effectively, making it a great option for building muscle without traditional weights.

3. Concentration Curls with Mini Band

For the third exercise, we demonstrate how to perform concentration curls using a mini band:

  1. Set Up: Loop the mini band around your foot and hold a Clench band handle.
  2. Positioning: Sit on a bench and drive your tricep into your leg to fully isolate the bicep.
  3. Execution: Stretch your leg out, straighten your arm, and curl the band up with a big squeeze at the top.

Concentration curls focus on bicep isolation, similar to preacher curls, but with a different setup that adds variety to your workout.

4. Reverse Curls with the Clench Fitness Nexus Pro Bar

Finally, we introduce a unique way to perform reverse curls using the Clench Fitness Nexus Pro Bar:

  1. Set Up: Attach a resistance band to the Nexus bar and step on one half of the band.
  2. Execution: Grip the bar with an overhand grip, keeping your elbows pinned to your sides. Curl the bar up, feeling the tension increase as you move through the range of motion.

Adding plate weights to the Nexus Pro Bar enhances the exercise, offering a customizable strength curve that targets the forearms and brachialis for a fuller, more defined bicep.


Incorporating these unconventional bicep exercises into your routine will help you break through plateaus and achieve better arm definition. Each exercise targets your biceps in unique ways, maximizing muscle engagement and growth.

If you liked these exercises, make sure to check out our YouTube video for a detailed demonstration. Don't forget to smash that like button and subscribe to our channel for more innovative workouts. For the resistance bands and accessories used in this video, visit Clench Fitness.

Start integrating these exercises into your workouts today and watch your biceps grow like never before!