If you’ve ever watched a gymnast perform, you’ve likely noticed their powerful biceps. These athletes often have some of the most defined, sculpted arms—without spending hours on traditional arm exercises like curls.
So how do gymnasts build those impressive biceps? The secret lies in straight-arm exercises that target the biceps in unique ways. Next, we’ll explore five exercises that can help you develop your biceps and other muscles—without a single curl. Let’s get started!
1. Iron Cross Pull-Downs (with Resistance Bands)
The iron cross is one of the most challenging gymnastic moves, and it puts a massive load on your biceps. While it’s a complex move to perform, you can mimic its effects with an easier preparation exercise: the Iron Cross Pull-Downs with a resistance band.
How to do it:
- Find a pull-up bar and a resistance band.
- Loop the band around the bar, grab both ends, and stand tall.
- Keeping your arms straight, pull the band down to your sides while slightly rotating your hands so your palms face downward.
- Engage your shoulders and chest, pulling your arms apart like you’re preparing for an iron cross.
- As you pull, keep your elbows locked and focus on the biceps’ contraction.
Tip: Start with a thinner resistance band and gradually increase the thickness as you build strength. Aim for 30 reps with a 30-second hold at first, then work your way to 10-15 reps with a 15-second hold.
This exercise also targets your chest, shoulders, and legs—making it a great full-body strengthener.
2. Front Raises and Holds (with Resistance Bands or Dumbbells)
Front raises are another effective straight-arm exercise. By holding the weight at the top, you engage your biceps, shoulders, chest, and core in a way that challenges both your upper body and stability.
How to do it:
- Stand upright with a resistance band or dumbbells.
- Keeping your arms straight, raise the weights in front of you until your arms are parallel to the floor.
- Hold the position for as long as you can, focusing on keeping your core tight and your biceps contracted.
- For a more advanced challenge, do a full-range motion by bringing the weights behind you first to stretch the biceps before raising them in front.
Tip: For beginners, you can start with higher reps (around 20-30) and longer holds (20-30 seconds). As you get stronger, you can decrease the reps and increase the intensity, aiming for 6-10 reps with 15-second holds.
3. Rings Support (Brachialis and Biceps Focus)
Gymnasts often use rings for upper body strength training. One of the foundational exercises on the rings is the Ring Support. When you adjust your arm position to face forward with an underhand grip, the biceps take on a significant load.
How to do it:
- Hang from a set of gymnastics rings with an underhand grip, making sure your arms are slightly in front of your body.
- Press your shoulders down and away from your ears, engaging your chest and triceps.
- Squeeze your core and hold the position, aiming for 15 to 30 seconds.
Tip: The more you lean forward (like in a planche lean), the greater the bicep contraction. This can be done on a single bar as well, focusing on keeping your arms straight and your shoulders protracted.
4. Planche Lean (Biceps Contraction)
The planche lean is an excellent exercise for building straight-arm strength, and it places a substantial load on your biceps, especially when performed with a supinated grip (palms facing backward). It’s also great for your shoulders, chest, and core.
How to do it:
- Start in a push-up position with your hands slightly wider than shoulder-width apart.
- Lean your body forward, keeping your arms straight and your legs locked in place.
- The more you lean forward, the more load is placed on your biceps.
Tip: Begin by holding the lean for 15 seconds and gradually increase the time as your strength improves. Keep your abs tight and avoid sagging in your lower back.
5. Back Lever (Biceps Stretch and Contraction)
The back lever is a gymnastic movement where you hang upside down, holding your body in a straight line while your arms remain straight. It’s a demanding exercise, but it does wonders for bicep development, especially when you focus on controlling the descent and holding the position.
How to do it:
- Start by holding onto a horizontal bar or gymnastics rings.
- Engage your scapulas (shoulder blades) and pull your body into a tuck position.
- Gradually lower your body until it’s parallel to the ground. Aim to hold the position for at least 20-30 seconds.
Tip: The back lever is a challenging exercise, so start with a tucked progression (legs bent) and work your way to full extension as you get stronger. Be sure to prepare your joints beforehand, as the movement can place strain on the shoulders and elbows.
Final Thought
These straight-arm exercises may not be part of your typical arm day routine, but they are incredibly effective at building strong, defined biceps like those of gymnasts. They challenge the biceps in a way that traditional curls can’t, and they also engage other upper-body muscles, providing a full-body workout.
While curls, pull-ups, and other bent-arm exercises still have their place, adding these gymnastic-inspired movements to your routine can elevate your arm strength and overall muscle tone. Over time, you’ll see your biceps grow and your overall upper body strength improve. Ready to start? Try these exercises today!