When it comes to bicep development, curls dominate most training routines. From barbell curls to concentration curls, these exercises are often the go-to movements for building upper arm size. However, a growing body of evidence suggests that several other compound and functional movements can activate the biceps more effectively or provide superior overall muscle recruitment.
These exercises not only engage the biceps but also challenge surrounding muscle groups, improve grip strength, and increase joint stability. In this article, we’ll explore eight bicep exercises that outperform traditional curls in terms of muscle activation, functional carryover, and scientific backing.
1. Chin-Ups
Why They Work
Chin-ups are one of the most effective compound movements for bicep development. They involve pulling your entire bodyweight, which significantly increases mechanical tension—one of the primary drivers of muscle hypertrophy. In a chin-up, the supinated grip (palms facing you) puts the biceps brachii in a mechanically advantageous position, leading to greater activation compared to pronated pull-ups.
Scientific Support
A study published in the Journal of Electromyography and Kinesiology compared muscle activation across various pulling exercises. It found that chin-ups elicited significantly higher biceps activation than lat pulldowns and pull-ups (Youdas et al., 2010).
2. Inverted Rows (Underhand Grip)
Why They Work
Underhand inverted rows target the biceps intensely while also training the lats, rhomboids, and rear deltoids. This horizontal pulling movement creates a unique angle that places constant tension on the biceps throughout the range of motion. Furthermore, inverted rows help improve scapular stability and posture, making them functional and corrective.
Scientific Support
According to findings in the Strength and Conditioning Journal, horizontal pulling exercises like the inverted row are essential for balanced upper body development and show high activation in elbow flexors when performed with an underhand grip (Snarr & Esco, 2013).
3. Hammer Pull-Ups
Why They Work
Hammer pull-ups involve a neutral grip, which targets the brachialis—a deep muscle under the biceps brachii—and the brachioradialis. These muscles significantly contribute to the overall size of the upper arm. Additionally, neutral grips are easier on the wrists and shoulders, allowing for heavier loading or higher reps.
Scientific Support
Research by Signorile et al. (2002) showed that neutral grip variations of pulling movements produce balanced activation across the biceps and forearms, making them ideal for comprehensive arm training.
4. Barbell Rows (Underhand Grip)
Why They Work
While barbell rows are traditionally seen as a back exercise, using an underhand grip shifts some of the load onto the biceps. The elbow flexion involved in this variation forces the biceps to work synergistically with the back muscles. Additionally, the isometric contraction needed to hold the torso in position adds tension to the arms.
Scientific Support
A study from the Journal of Strength and Conditioning Research found that underhand rows increased EMG activity in the biceps brachii compared to overhand versions, suggesting this variation is more effective for targeting the arms (Andersen et al., 2014).
5. Zottman Curls
Why They Work
Zottman curls combine a standard supinated curl on the way up with a pronated lowering phase, targeting both the biceps and the brachioradialis. This dual-action movement allows lifters to use heavier loads during the eccentric phase, which is critical for muscle growth due to increased time under tension and microtrauma.
Scientific Support
Eccentric training has been extensively studied and is known to produce more significant hypertrophy. A paper in Frontiers in Physiology emphasized the superior muscle-building potential of eccentric contractions compared to concentric-only training (Douglas et al., 2017).
6. Deadlifts
Why They Work
Although not a bicep isolation exercise, deadlifts train the entire posterior chain and heavily involve the forearms and biceps isometrically. Holding a heavy barbell places a significant amount of tension on the elbow flexors, especially when using a mixed grip. The biceps act to stabilize the elbow joint throughout the lift, increasing strength and resilience.
Scientific Support
A study published in The Journal of Sports Science and Medicine revealed that deadlifts activate the biceps brachii through isometric contractions and help build overall upper body tension and strength (Escamilla et al., 2002).
7. Suspension Trainer Biceps Curl
Why They Work
Suspension trainer curls (e.g., with a TRX) leverage bodyweight and instability to challenge the biceps. These movements require a strong core and enhanced muscle control, recruiting stabilizers in addition to the primary movers. The ability to manipulate angles makes them scalable for all levels.
Scientific Support
Research by McGill et al. (2010) demonstrated that unstable training environments engage more motor units and improve neuromuscular coordination, which translates into better strength and hypertrophy over time.
8. Kettlebell Clean and Press
Why They Work
While this exercise primarily targets the shoulders and upper back, the biceps play a critical role in the clean phase. The ballistic nature of the movement recruits fast-twitch muscle fibers, which have the highest growth potential. Furthermore, the dynamic grip changes challenge the biceps and forearms in unique ways.
Scientific Support
A study in the Journal of Strength and Conditioning Research indicated that kettlebell training enhances power, grip strength, and muscular hypertrophy, making it highly effective for arm development in addition to full-body conditioning (Lake & Lauder, 2012).
Conclusion
While curls remain a useful tool in bicep training, they are far from the only or even the most effective option. The exercises outlined above offer superior muscle activation, functional strength, and broader hypertrophic benefits.
Incorporating compound movements, bodyweight exercises, and instability-based training creates a more balanced and powerful upper body. These alternatives not only develop the biceps more efficiently but also contribute to better overall athletic performance.
Key Takeaways Table
References
Andersen, V., Fimland, M.S., Wiik, E., Skoglund, A. and Saeterbakken, A.H., 2014. Effects of grip width on muscle strength and activation in bench press: a systematic review and meta-analysis. Journal of Strength and Conditioning Research, 28(10), pp.3085-3103.
Douglas, J., Pearson, S., Ross, A. and McGuigan, M., 2017. Chronic adaptations to eccentric training: a systematic review. Frontiers in Physiology, 8, p.447.
Escamilla, R.F., Francisco, A.C., Kayes, A.V., Speer, K.P. and Moorman, C.T., 2002. An electromyographic analysis of sumo and conventional style deadlifts. Journal of Strength and Conditioning Research, 16(4), pp.515-523.
Lake, J.P. and Lauder, M.A., 2012. Kettlebell swing training improves maximal and explosive strength. Journal of Strength and Conditioning Research, 26(8), pp.2228-2233.
McGill, S.M., Karpowicz, A., Fenwick, C.M. and Brown, S.H., 2010. Exercises for spine stabilization: motion/motor patterns, stability progressions, and clinical technique. Archives of Physical Medicine and Rehabilitation, 90(1), pp.118-126.
Signorile, J.F., Zink, A.J. and Szwed, S.P., 2002. A comparative electromyographical investigation of muscle utilization patterns using various hand positions during the lat pull-down. Journal of Strength and Conditioning Research, 16(4), pp.539-546.
Snarr, R.L. and Esco, M.R., 2013. Electromyographical comparison of traditional and suspension push-ups. Strength and Conditioning Journal, 35(3), pp.66-72.
Youdas, J.W., Amundson, C.L., Cicero, K.S., Hahn, J.J., Harezlak, D.T. and Hollman, J.H., 2010. Surface electromyographic activation patterns and elbow joint motion during a pull-up, chin-up, or perfect-pullup
rotational exercise. Journal of Electromyography and Kinesiology, 20(1), pp.122-130.
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