Arms-Forward Barbell Curls for Greater Biceps Tension

It's very simple...instead of starting the elbow flexion at the bottom with the arms hanging vertically (normal form), you will instead bring your arms forward a bit THEN start the movement. This puts immediate tension on the biceps before you even start the curling movment.

Here's how to do it for ramping up tension on the biceps...

You'll need to lighten up the weight quite a bit the first time you do this (and it can be done with dumbbells as well, if you don't have a barbell that you can use).

Start in the normal curl position. Now, keeping your arms straight, bring the bar forward about a foot. This will put tension on the biceps immediately.

Now start the curl from there. Come all the way up to full contraction. Hold and squeeze for a few seconds.

Then lower down slowly and under complete control, keeping your elbows forward.

Then bring your arms back down to vertical. Personally, I prefer to bring them back down rather than keep the arms forward so as not to cause excess shoulder fatigue that would otherwise limit the exercise before the biceps get fully worked.

Repeat from there.

You will notice a BIG difference in tension on the biceps with this one, compared to regular barbell curls. It IS a tradeoff, mind you, because you'll be forced to use a lot less weight. The real benefit is in the ramped-up tension on the biceps, though.

I recommend combining this one with Bench End Incline Curls to get a massive stretch on the biceps for maximum growth stimulation.

---

Want more unique and challenging exercises to work your entire body with simple equipment? All you need is just a barbell, dumbbells and a bench. Check out The Best Home Gym Exercises You've Never Heard Of!

Share This Page...

Want More Exercises Like This?

You'll find them here...

• The Best Arm Exercises You've Never Heard Of
• The Best Home Gym Exercises You've Never Heard Of