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Strengthening the Biceps for Martial Arts

One of the most overlooked muscles when it come to strength training or sports specific training is the biceps. I personally have fallen into this mindset. I always looked as biceps training as vanity training. I just didn’t want to associate myself with those guys who spend every waking hour training their arms and their chest. But, the biceps play an important role in grappling and combat fighting.

Arm strength is and biceps muscles are used in almost every technique and movement in grappling martial arts. Whether it be jiu-jitsu or a MMA fight, the arms are being used to strike, lift, clinch, throw, hold positions, etc. Arm strength for holding positions is greatly important. Think of when you are defending against an armbar; or if you are trying to finish an armbar. Your biceps muscles play a very important role in defending and executing an armbar. Having the strength there can only improve your techniques.

The muay thai or grappling clinch is another position or series of techniques where the biceps play an important role. Keeping your opponent locked down and in position requires good biceps and grip strength… Grip strength is whole other "demon" and why I have put myself on a quest for grip strength

Another key technique that biceps strength comes into play is wrestling takedowns. The ability to explosively pull and lift your opponent uses your core strength and power, but your arm muscles as well. The powerful pulling and lifting movements are not only used during a takedown, but also on the ground too. An arm drag is a great setup for techniques in the guard. It requires an explosive movement that uses arm strength and your back muscles.

If you think about it, there’s a lot that those little "vanity" muscles are doing and a great deal of positions, submissions, and techniques that the biceps are used. When you break it down, there are two main functions that those muscles need to serve. They need to be able to hold and sustain tension and force for a period of time. They also need to be explosive and powerful when you need to execute.

Many people think (I used to think) that doing rowing exercises was enough to develop proper arm strength. I would do biceps as an after thought, but never gave them much attention. Rowing exercises do definitely help build your arm strength, but we can do more.

One of my favorite exercises now is the Power Curl. This is a great exercise for developing your explosive power and strength in your arms and core. It is very similar to a power clean, except your hands are reversed into a curl grip. You explode from the ground and then curl the weight up. It is an excellent overall strength developer and an amazing explosive arm exercise.

For those holding movements and sustaining strength, you need to work on isometric exercises. I personally am not a fan of these…. they bore me. So I try to work them into a regular biceps exercise. I take a weight that I can comfortable curl for 10. I do about 5 reps then I start holding the weight at certain positions of the lift. I break the rep down into three static holds. One is when I just start curling, around a 135° angle, hold that for 4-5 seconds, then at a 90°, and then finally at a 45° angle. Do that for a least another 5 reps.

Another great exercise is working with negatives in a standing barbell curl. You need a partner for this or I would suggest one. Take a weight that is heavy for you. One that you can do for about 2-5 reps. Have your partner assist you in getting the weight up. From there, you slowly control the weight back down. The negative rep should last about 5 seconds. Repeat. This is a killer "fun" exercise. You arms will scream!!

Lastly, one of my new found loves is weighted pullups. Sometimes I feel like strapping on obscene amounts of weight and doing negatives. I do these in a power cage. I put a little stepper at the bottom and jump up into a pullup position. Then I just try and hold on! These again are negatives, but they are a great exercise for your biceps and back.

Remember grappling and fighting just isn’t about technique. The old saying that technique always wins is only half true. If you fight someone who is crazy strong and explosive, and you’re not… you’re going to have a hard time.