When it comes to building impressive biceps, most people focus on exercises targeting the biceps brachii. However, achieving comprehensive arm development requires attention to all three elbow flexors: the biceps brachii, brachialis, and brachioradialis. This article evaluates various bicep exercises based on scientific evidence, ranking them from most to least effective. By understanding the benefits and limitations of each exercise, you can optimise your workout routine to maximise muscle growth and strength.
The information for this piece is based on the knowledge from Dr Milo Wolf in a video he recently shared. Dr Milo Wolf shares his invaluable knowledge on a YouTube channel ranging from hypertrophy and strength training to losing fat.
Before delving into the exercises, it’s essential to understand the role of each elbow flexor. The biceps brachii, commonly known as the biceps, is the most visible muscle and plays a significant role in arm flexion and supination. The brachialis, located underneath the biceps, contributes substantially to elbow flexion, particularly when the forearm is in a neutral position. The brachioradialis, running along the forearm, assists in flexing the elbow and becomes more active during hammer and reverse curls.
Every Bicep Exercise Ranked Based on Science
· Preacher Curl
- Rank: S-Tier
- Description: The preacher curl stands out for its ability to target the biceps in the stretched position. Research by Sabitha Cord and colleagues indicates that exercises providing resistance in a stretched position result in greater muscle growth. The preacher curl places peak tension on the biceps when the forearm is parallel to the ground, making it highly effective for overall bicep development.
· Incline Dumbbell Curl
- Rank: A-Tier
- Description: Although slightly less effective than the preacher curl, the incline dumbbell curl still ranks highly due to its ability to stretch the biceps. Sitting on an incline bench, you allow your arms to hang back, increasing the range of motion and enhancing the stretch on the biceps. This exercise reduces core involvement, allowing for more focused bicep activation.
· Lying Dumbbell Curl
- Rank: A-Tier
- Description: The lying dumbbell curl, as popularised by Dr. Mik’s R, provides an intense stretch and peak contraction at the bottom of the lift. While this exercise significantly targets the biceps, it also heavily involves the front delts, which can shift the limiting factor away from the biceps.
· Dumbbell Curl
- Rank: A-Tier
- Description: A versatile and accessible option, the dumbbell curl allows for unilateral training, helping to correct imbalances. It offers flexibility in wrist positioning, reducing strain and joint pain for some individuals.
· Barbell Curl
- Rank: B-Tier
- Description: A classic exercise, the barbell curl enables significant overload and can be performed in various repetition ranges. However, it lacks resistance in the stretched position and provides peak tension at 90° elbow flexion, which is suboptimal for maximising bicep growth.
· EZ-Bar Curl
- Rank: B-Tier
- Description: Similar to the barbell curl, the EZ-bar curl allows for varied grip positioning, which can reduce supination and joint stress. However, the benefits over the traditional barbell curl are minimal.
· Cable Curl
- Rank: B-Tier
- Description: While the cable curl offers slightly more resistance in the stretched position compared to barbell curls, it shares many of the same limitations. It is a time-efficient exercise but doesn’t provide the optimal resistance profile needed for maximum bicep growth.
· Reverse Barbell Curl
- Rank: B-Tier
- Description: By adopting an overhand grip, reverse barbell curls increase forearm extensor involvement, which can limit the focus on the biceps. This exercise offers a balanced approach to overall elbow flexor development but isn’t ideal for isolating the biceps.
· Machine Preacher Curl
- Rank: B-Tier
- Description: While time-efficient, machine preacher curls often lack the resistance profile in the stretched position, reducing their effectiveness compared to free weight variations.
· Bayesian Curl
- Rank: A-Tier
- Description: Named by Meno Henselman, this cable exercise places the arms behind the body, increasing the stretch on the biceps and providing more tension in the stretched position. The standing component and unilateral loading help remedy imbalances, making it a highly effective option.
· Bench Cable Curl
- Rank: S-Tier
- Description: Combining the benefits of the Bejan curl without the standing component, the bench cable curl offers optimal resistance and stretch, making it an excellent choice for bicep development.
· Crucifix Curl
- Rank: A-Tier
- Description: This visually impressive exercise targets the short head of the biceps due to transverse flexion. It is a good variation for comprehensive bicep training but isn’t the best overall for bicep growth.
· Chin-Up/Pull-Up
- Rank: B-Tier
- Description: While effective for bicep growth, these compound movements involve numerous other muscles, requiring significant stabilization and overall fatigue, which can limit bicep isolation.
· Banded Bicep Curl
Source: Ricky Nugraha on Pexels- Rank: C-Tier
- Description: This exercise shares many limitations with the barbell curl, with the added drawback of even less resistance in the stretch. However, it allows for greater stretch by positioning the arm behind the torso.
Best of the Best Bicep Exercises
According to Milo Wolf, he would bet his money on the bench cable curl as the best of the best bicep, would be the bench cable curl. However, he can’t be so sure that this exercise is much better than preacher curl using scientific research as more information is needed.
“Regardless, incorporate some preacher curls into your routine, incorporate some stretch cable curls, and you will be doing some of the best bicep exercises.”
Which Order Should Your Exercises Be in a Workout?
What are the three main muscles involved in elbow flexion?
The three primary muscles involved in elbow flexion are the biceps brachii, brachialis, and brachioradialis.
Why is the preacher curl ranked highest for bicep growth?
The preacher curl is highly effective because it places peak tension on the biceps when the forearm is parallel to the ground, maximising muscle growth by targeting the biceps in a stretched position.
How does the incline dumbbell curl compare to other bicep exercises?
The incline dumbbell curl ranks highly due to its ability to stretch the biceps by allowing the arms to hang back, which increases the range of motion and enhances muscle activation.
Is the barbell curl an effective exercise for bicep growth?
The barbell curl is a classic exercise that allows for significant overload but lacks resistance in the stretched position, making it less effective compared to exercises like the preacher curl.
How do machine preacher curls compare to free weight preacher curls?
Machine preacher curls are time-efficient but often lack the resistance profile in the stretched position, making them less effective compared to free weight variations.
What criteria were used to rank the exercises?
Exercises were ranked based on their ability to target the biceps in the stretched position, provide optimal resistance profiles, and their overall effectiveness for muscle growth.
Why is focusing on the stretched position important for bicep growth?
Scientific research suggests that placing resistance on the biceps in the stretched position leads to greater muscle growth compared to exercises that target the biceps at other points in the range of motion.
What should I consider when choosing bicep exercises?
Consider the resistance profile, the range of motion, and whether the exercise targets the biceps effectively in the stretched position. Also, think about any limitations or joint stress that certain exercises might cause.
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.