Unlock the Secret to 2x Bigger Biceps: The Crucifix Curl You’ve Never Tried!

If you're hitting the gym with the goal of building noticeable arm strength and size, you likely have a variety of bicep curl exercises in your routine. From classic dumbbell bicep curls to more challenging hammer curls and EZ bar 21s, there’s no shortage of options. However, if your training regimen consists solely of free weights like dumbbells or barbells, you might be overlooking a key component in developing your biceps to their fullest potential. Enter the crucifix curl—a unique exercise that can take your bicep workouts to the next level.

Ebenezer Samuel, C.S.C.S., fitness director at Men's Health, emphasizes the importance of diversifying your bicep training. He notes, "Every so often, you want to make sure to mix up your biceps training and get some isolation training in there, so you can get a very deep contraction, you can do it from a different angle, and with a lighter weight." This approach not only isolates the biceps but also engages your shoulders and core, offering a comprehensive workout that many traditional exercises may overlook.

To maximize the benefits of the crucifix curl, it’s essential to pay careful attention to your positioning. Samuel, along with Brett Williams, N.A.S.M., a fitness editor at Men's Health, provides a detailed demonstration on how to execute the exercise properly. "The key to the crucifix curl is understanding all that stability and putting your body and your biceps in a position to be successful," Samuel explains.

Mastering the Crucifix Curl

To perform the crucifix curl effectively, you should start by adopting a tall kneeling position. This setup allows your core to engage while challenging your shoulder stability. “Rather than standing up, take on the crucifix curl in a tall kneeling position," Samuel advises. When setting up your cable machine, make sure that the cable is adjusted so that your elbow is slightly lower than your shoulder. Many people mistakenly position their elbows too high, which not only complicates the movement but also places unnecessary strain on the shoulder joint, limiting the effectiveness of the curl.

Next, focus on maintaining a strong wrist position throughout the exercise. "Make sure that you use good form for the actual curl," Samuel insists, highlighting the importance of keeping your elbow aligned with your shoulder throughout the movement. This ensures that your biceps remain the prime mover, preventing any unintended engagement of the chest or shoulders.

To help maintain your form, Samuel recommends a mental visualization technique. Imagine that a wall is directly in front of you, and strive to keep your body from shifting out of position as you perform the curl. Square your torso and ensure that the only movement occurs at the elbow as you curl the weight straight in. Emphasize a strong bicep squeeze for up to two seconds before returning to the starting position. Throughout this motion, keep your torso, glutes, and shoulder blades tight to ensure stability.

Integrating the crucifix curl into your workout routine not only diversifies your training but also enables deeper contractions for your biceps, ultimately leading to more significant muscle development. As you explore this exercise further, you’ll find that it adds a new dimension to your arm training while enhancing your overall shoulder and core stability.

Want to master even more moves? Check out our entire Form Check series to elevate your fitness game.

Brett Williams, NASM-CPT, PES, is a senior editor at Men's Health and a certified trainer with a background as a former professional football player and tech reporter. His expertise is also shared across other outlets like Mashable and Thrillist.