Many work out for months chasing better-toned biceps, only to fail because of their wrong techniques. The Gymnastics coach, Adam Godrosi, has a simple solution, 2-exercise solution for them.

Recently, the “boxlifemagazine” posted an update with the caption “Two unconventional biceps exercises promise to boost the long head for that coveted peak.” And those 2 exercises were suggested by Godrosi, the Gymnastics coach, who demonstrated them on October 26, 2025, on his YouTube channel: Gymnastics Method.

The two exercises are:

• The Pelican Curl
• Behind-the-Neck Chin-Ups

Now, let’s understand these in detail.

The Pelican Curl

In Pelican Curl, one needs to position their arms behind the body during curling. Regarding the movement, Adam said, “If you work on your biceps in a stretch position, it’s going to target the longer head. So basically, it can make your biceps look bigger, and the peak is going to be higher.”

Adam Godrosi emphasized starting at a higher angle “because it's going to be unusual,” and to increase the intensity of the exercise, gradually lower the body angle. This helps increase the “range of motion.”

The Gymnastics Coach also advised doing this Pelican curl movement in the end, after doing all the main pulling workouts, because then “you will feel your biceps pumping up.”

Recommended reps:

For beginners: 15 to 30 reps at a higher angle.

For experienced ones: three sets of 10 to 15 reps at a lower angle or based on individual capacity.

Behind-the-Neck Chin-Ups

Adam Godrosi revealed that this is “more advanced” than the standard chin-ups. For this,  grab the bar with an “underhand grip” and a “little bit wider than shoulder width.”

Godrosi explained that to perform this exercise, one must pull the bar behind their neck. He further stated that “You won’t really feel your lats as in the regular chin-ups. Here you will feel the tension more in the biceps.”

He also recommended adding these movements occasionally to the “workout plan.”

Recommended reps 

For advanced: the coach said that if someone can perform 15 regular chin-ups, they must aim to perform 10-12 reps of this behind-the-neck variation.

For beginners: He also showed a leg-assisted variation of this exercise. So one can target upto 30 reps. 

So, if one is looking for a bicep peak builder, incorporating these two movements will assist in quick results. Are you looking to try them out?

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Written by

Supradeep Dutta

Edited by

Souvik Roy