Bulletproof Biceps for Strongman & Strength Athletes: Injury Prevention & Arm Training That Actually Matters
Why Strongman & Strength Athletes Need to Prioritise Bicep Health - Bulletproof Biceps for Strongman & Strength Athletes.
If you’ve spent any time in strongman or strength sports, you’ve seen it happen—maybe to a training partner, maybe at a comp, or maybe it’s happened to you. A competitor sets up for a big stone load, gets under the tire for a heavy flip, or leans back just a little too much on a mixed-grip deadlift. There’s a sickening pop, followed by a grimace and a hand clutching the arm. Bulletproof Biceps for Strongman & Strength Athletes.
A torn bicep.
It’s one of the most common and career-limiting injuries in strongman and strength sports, but it’s also one of the most avoidable if you train smart. Strongman, in particular, is brutal on the biceps because of the heavy reliance on grip-intensive events—stones, tires, carries, car deadlifts, and odd-object lifts all place the biceps under extreme isometric stress. Yet, the same lifters who go all-in on max-effort yoke walks will scoff at direct arm training as “bodybuilding fluff.”
Here’s the reality: Strong, well-conditioned biceps don’t just help you lift—they keep you lifting.
This article will cover:
✅ Why biceps injuries happen and how to prevent them
✅ The best direct arm training for strength athletes—not for aesthetics, but for performance and longevity
✅ How to integrate smart, effective arm work into your program without wasting time
Part 1: Reducing & Preventing Bicep Injuries in Strength Sports
Understanding Why Biceps Get Injured in Strength Sports
Biceps injuries aren’t just freak accidents. They happen due to consistent weaknesses, overuse, and poor training habits. If you don’t address these, you’re increasing your risk every time you step up to a bar, stone, or frame carry.
Here’s where lifters go wrong:
1️⃣ Overloading the tendon in compromised positions—Like using an underhand grip on stones, tire flips, or deadlifts.
2️⃣ Neglecting direct biceps and forearm training—Your biceps take an absolute beating isometrically, but most lifters train them concentrically, leading to imbalances.
3️⃣ Accumulating too much fatigue—Smashing heavy stones, carries, and rows with no dedicated recovery strategy means your tendons never fully recover.
4️⃣ Skipping warm-ups and mobility work—Jumping straight into max-effort work without properly preparing the tendons is asking for a rupture.
🔑 Key principle: The stronger and more conditioned your tendons, the more force they can withstand under heavy loads. Training the muscle alone isn’t enough—you need to strengthen the entire system.
1. Injury Prevention Strategies: Building Tendon Resilience & Training Smarter
1. Switch to Overhand Grip in Training Whenever Possible
One of the biggest culprits behind biceps tears in strongman is excessive use of an underhand grip in training.
Atlas Stones, Tire Flips, & Car Deadlifts: These movements place extreme tension on the distal biceps tendon.
In training, emphasise a neutral or overhand grip to reduce risk, only switching to an underhand grip when necessary for competition prep.
2. Strengthen the Supporting Muscles (Don’t Just Curl More!)
If your forearms, brachialis, and grip muscles aren’t up to the task, your biceps will take the hit. Prioritise:
✅ Hammer Curls – Targets the brachialis and reduces strain on the biceps tendon.
✅ Reverse Curls & Zottman Curls – Strengthen the brachioradialis and improve tendon health.
✅ Fat Gripz Work – Increases forearm and isometric biceps endurance.
3. Prioritise Eccentric & Isometric Training for Tendon Health
Most lifters only train concentric strength (lifting the weight), but tendons need eccentric and isometric loading to stay strong.
🔹 Eccentric Curls – Lower the weight slowly (4-5 seconds down).
🔹 Isometric Holds – Hold at mid-range and fully flexed positions for 30-45 seconds.
4. Reduce Direct Biceps Fatigue Leading Into Competition
In the last 3-4 weeks before a competition, reduce direct biceps training to allow tendon recovery.
Increase recovery strategies—deep tissue work, blood flow movement, and proper hydration.
Part 2: Bicep & Direct Arm Training for Strength Athletes
Why Strength Athletes NEED Direct Arm Training
The old-school mindset that “big arms don’t matter” in strength sports is outdated.
✅ Strong biceps and forearms = Better grip, stone loading, and injury prevention.
✅ Stronger triceps = Stronger pressing power and lockout stability.
✅ Well-trained arms reduce strain on the elbows, shoulders, and wrists.
Yet, direct arm work is still ignored. That needs to change.
Best Biceps & Arm Exercises for Strength Athletes
💪 Biceps & Forearm Strength (Grip & Injury Prevention Focus)
✅ Hammer Curls – 4x10-12
✅ Reverse Curls – 4x12-15
✅ Fat Grip Curls – 3x8-10
✅ Eccentric Barbell Curls – 3x6-8 (4-5 sec negatives)
🔹 Triceps & Pressing Power
✅ Close-Grip Board Presses – 4x6-8
✅ Rolling Dumbbell Extensions – 3x10-12
✅ Band Pushdowns – 100 total reps
🔥 Forearm & Grip Work
✅ Fat Grip Static Holds – 3x30 sec
✅ Towel Pull-Ups – 3x5-10
✅ Wrist Roller & Reverse Curls – 3x12-15
Part 3: How to Program Arm Work for Strength Athletes
🗓 Twice Per Week – After Main Workouts
A1. Hammer Curls – 4x10-12
A2. Reverse Curls – 4x12-15
B1. Rolling DB Extensions – 4x8-12
B2. Band Pushdowns – 100 total reps
C1. Fat Grip Static Holds – 3x30 sec
C2. Towel Pull-Ups – 3x5-10 reps
The Smarter You Train, the Longer You Last
A torn bicep can set an athlete back months, if not years. It’s not just a setback—it’s often a hard reset on training, competition plans, and performance goals. For some, it’s career-ending.
Yet, the vast majority of these injuries are preventable.
The strongest athletes aren’t just those who lift the most—they’re the ones who stay in the game the longest. The key to longevity in strength sports is proactive training, not reactive injury management.
If you neglect your biceps, forearms, and triceps, you’re exposing yourself to avoidable risks. Investing just 15-20 minutes per week in dedicated arm work could mean the difference between competing pain-free for years or sitting on the sidelines nursing a tear.
💡 What Next?
Implement this arm training strategy for 8 weeks—see how it impacts your grip, pressing power, and overall injury resilience.
Assess your current technique—are you setting yourself up for a tear without realising it?
If you need a structured programme designed specifically for strongman and strength athletes, DM me or check TEAMJOSHHEZZA.com for custom programming.
📢 Your performance is only as good as your ability to stay in the game. Train smarter, build stronger, and lift longer.
コメント