The Best And Worst Biceps Exercises
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Date: 2024-10-19
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Comments and reviews: 20
taylorpark3544
I will argue that everyone has different muscle lengths, flexibility and even range of motion (thus why the Waiters curl hurts your wrists vs for me it feels amazing and I can load heavy with it, making it my personal S tier movement with heavy dumbells and holding one end.
Again I love the exposure of great exercises and agree for the most part but just because an exercise doesn't feel great for you, I wouldn't put it in F tier or worse and discourage others from using an exercise that could feel amazing for them and provide them good results.
Waiter's curls is a specialty of mine and I especially love the Kettlebell variation for a super close grip and reps lasting two seconds up and two seconds down for 10 to 25 reps; my biceps and forearms look and feel amazing by the time I finish a set and I've progressed to a 80lb Kettlebell or 80lb dumbell for 9 reps, and plan to work up to as high as I can go.
Great video and I hope this helps anyone else who finds the lower tier exercises working amazing for them like me. Hard work with any exercise will get your far like it did for most athletes and bodybuilders throughout history.
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I will argue that everyone has different muscle lengths, flexibility and even range of motion (thus why the Waiters curl hurts your wrists vs for me it feels amazing and I can load heavy with it, making it my personal S tier movement with heavy dumbells and holding one end.
Again I love the exposure of great exercises and agree for the most part but just because an exercise doesn't feel great for you, I wouldn't put it in F tier or worse and discourage others from using an exercise that could feel amazing for them and provide them good results.
Waiter's curls is a specialty of mine and I especially love the Kettlebell variation for a super close grip and reps lasting two seconds up and two seconds down for 10 to 25 reps; my biceps and forearms look and feel amazing by the time I finish a set and I've progressed to a 80lb Kettlebell or 80lb dumbell for 9 reps, and plan to work up to as high as I can go.
Great video and I hope this helps anyone else who finds the lower tier exercises working amazing for them like me. Hard work with any exercise will get your far like it did for most athletes and bodybuilders throughout history.
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Love-you-too
Those high to low Bayesian curls are very good, idk if I can talk to them in isolation because I added them as a finisher after a straight arm isolation to strengthen my proximal bicep tendon after it popped on handstand straight arm press up after my planche training (I do circus and build the gym routine to accomodate. So with those two exercises together for more than six months the bicep that I even damaged years ago start to look bigger laterally more like the other and both look peakier and kind of built a popping look right next to the anterior delt so the proximal cross section may have grown slightly lower than this both are broader medically and laterally, and distally no difference except on the injured one on who got broader all the way down especially laterally where there wasn’t much but the brachialis but the rest of my training didn’t change. I’ve been doing weights for about 10 years and circus for 22 years it’s more about new joint angle growth than overall growth
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Those high to low Bayesian curls are very good, idk if I can talk to them in isolation because I added them as a finisher after a straight arm isolation to strengthen my proximal bicep tendon after it popped on handstand straight arm press up after my planche training (I do circus and build the gym routine to accomodate. So with those two exercises together for more than six months the bicep that I even damaged years ago start to look bigger laterally more like the other and both look peakier and kind of built a popping look right next to the anterior delt so the proximal cross section may have grown slightly lower than this both are broader medically and laterally, and distally no difference except on the injured one on who got broader all the way down especially laterally where there wasn’t much but the brachialis but the rest of my training didn’t change. I’ve been doing weights for about 10 years and circus for 22 years it’s more about new joint angle growth than overall growth
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Kammler262
There are two guys in my gym which never did a single Dumbbell Curl, Nautilus curl or any other type of curl, yet they have the biggest biceps in the gym. Guy A does only weighted Pull ups, the other guy does weighed close grip supinated Chin ups with a ring. I asked both of them, Hey how do you have large Biceps if you're only doing pull ups They said go to the internet and watch some top Gymnasts biceps. Mike Mentzer was right Chin ups are far superior than any curl exercise you can think of, and btw EMG analysis from some well done studies demonstrate cleareley that chin ups and neutral grip pull ups with added weight work the biceps extremly hard. I stopped watching the video when Jeff said that the Biceps dont give up first in a chin up and he ranked them lower than they should be.
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There are two guys in my gym which never did a single Dumbbell Curl, Nautilus curl or any other type of curl, yet they have the biggest biceps in the gym. Guy A does only weighted Pull ups, the other guy does weighed close grip supinated Chin ups with a ring. I asked both of them, Hey how do you have large Biceps if you're only doing pull ups They said go to the internet and watch some top Gymnasts biceps. Mike Mentzer was right Chin ups are far superior than any curl exercise you can think of, and btw EMG analysis from some well done studies demonstrate cleareley that chin ups and neutral grip pull ups with added weight work the biceps extremly hard. I stopped watching the video when Jeff said that the Biceps dont give up first in a chin up and he ranked them lower than they should be.
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Deifiable
Great video, I'll definitely be implementing some of these exercises next time I swap things out.
I have one question: About the Intra-Set Rest study you referenced (Goto et al) when you mentioned that doing alternating biceps curls might be suboptimal for hypertrophy. That study had participants rest for 30 entire seconds in the middle of their sets. Isn't that substantially different from what you'd do with alternating dumbbell curls, where the rest between each rep is something closer to 3 seconds
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Great video, I'll definitely be implementing some of these exercises next time I swap things out.
I have one question: About the Intra-Set Rest study you referenced (Goto et al) when you mentioned that doing alternating biceps curls might be suboptimal for hypertrophy. That study had participants rest for 30 entire seconds in the middle of their sets. Isn't that substantially different from what you'd do with alternating dumbbell curls, where the rest between each rep is something closer to 3 seconds
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jonathanwynne6925
Would it be a hot take to say almost all of these are exactly as good as each other with enough intensity Like, if two people just picked one of these that felt good and did only that for biceps and trained to failure for a few months, how much difference do you think you would even notice between two of these exercises I would bet not enough of a difference to get worked up about.
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Would it be a hot take to say almost all of these are exactly as good as each other with enough intensity Like, if two people just picked one of these that felt good and did only that for biceps and trained to failure for a few months, how much difference do you think you would even notice between two of these exercises I would bet not enough of a difference to get worked up about.
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jeffnippard
Tip: When doing incline bench curls, retract your scapula and get a slight back arch as if you are about to do an incline bench press. It will make it so at the bottom of your bicep's range of motion, you retain greater tension on them. They are way, way better with that technique adjustment.
(you can also do hammer curls on the incline bench curls if you like)
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Tip: When doing incline bench curls, retract your scapula and get a slight back arch as if you are about to do an incline bench press. It will make it so at the bottom of your bicep's range of motion, you retain greater tension on them. They are way, way better with that technique adjustment.
(you can also do hammer curls on the incline bench curls if you like)
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halfnattyboomer354
Interesting, I don't like the preacher bench at all. Standing barbell curls(leaning forward slightly no back swing purely trying to move the weight with the biceps) the most effective for growth. However I 100% agree with the face away bayesian cable curl, I had no idea that was what it was called. Those two exercises for me are all I need to grow my biceps.
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Interesting, I don't like the preacher bench at all. Standing barbell curls(leaning forward slightly no back swing purely trying to move the weight with the biceps) the most effective for growth. However I 100% agree with the face away bayesian cable curl, I had no idea that was what it was called. Those two exercises for me are all I need to grow my biceps.
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Fudgedrums
Soooooo you put the scott curls in c tier because theres no tension at the bottom. Yet you put ez bar curls with zero tension at the bottom in the same tier as laying curls which has an insane amount of tension at the stretch just because you like ez bar curls I think your opinion is starting to get in the way of science my bro
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Soooooo you put the scott curls in c tier because theres no tension at the bottom. Yet you put ez bar curls with zero tension at the bottom in the same tier as laying curls which has an insane amount of tension at the stretch just because you like ez bar curls I think your opinion is starting to get in the way of science my bro
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col4022
Complete and utter nonsense. Strict wide-grip barbell curls with a slow and controlled negative are S for all the bicep heads. The next best is dumbell curls on an incline bench, again, done in a very strict fashion with a slow and controlled negative. You don't need any other exercises if these are done properly.
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Complete and utter nonsense. Strict wide-grip barbell curls with a slow and controlled negative are S for all the bicep heads. The next best is dumbell curls on an incline bench, again, done in a very strict fashion with a slow and controlled negative. You don't need any other exercises if these are done properly.
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TheWeedIsland
No mention of my favorite excercise, which is Mike Mentzer's biceps pulldown (don't know the true name if there is one. basically you go to a lat pulldown machine, grab the bar on the straight part, and move it down by squeezing the biceps. I feel that it allows full ROM and high tension. Thoughts
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No mention of my favorite excercise, which is Mike Mentzer's biceps pulldown (don't know the true name if there is one. basically you go to a lat pulldown machine, grab the bar on the straight part, and move it down by squeezing the biceps. I feel that it allows full ROM and high tension. Thoughts
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Pachi27
15: 18 Does he mean forearms, glutes, and calves will eventually have a video in these tier list series but people who buy the book get to see it early Or does he mean those won’t be covered in the tier list series and only book buyers will see them
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15: 18 Does he mean forearms, glutes, and calves will eventually have a video in these tier list series but people who buy the book get to see it early Or does he mean those won’t be covered in the tier list series and only book buyers will see them
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himbourbanist
learning about the functions of the different muscles that make up the biceps is what REALLY made human biomechanics click for me. They make so much sense as levers contracting to pull your arm upwards. The human body is so dope
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learning about the functions of the different muscles that make up the biceps is what REALLY made human biomechanics click for me. They make so much sense as levers contracting to pull your arm upwards. The human body is so dope
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jeffnippard
I think you can very easily make these barbell and dumbbell curls much better by adjusting arm position and dropping some weight. You can hold the weight out in front of you instead of against your hips to pre-stretch the biceps
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I think you can very easily make these barbell and dumbbell curls much better by adjusting arm position and dropping some weight. You can hold the weight out in front of you instead of against your hips to pre-stretch the biceps
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PedrovoriskAB
3: 00 you said at the begining of the video that you would rate the biceps exercises by the latest science papers. but than you said you put one of the exercises on B just because you do that often and its nice. I mean. whaT
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3: 00 you said at the begining of the video that you would rate the biceps exercises by the latest science papers. but than you said you put one of the exercises on B just because you do that often and its nice. I mean. whaT
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grantsdad177
No close grip cable pulldown I guess chin ups kinda covers that but I feel you can isolate the bicep better with the cables I usually do them at the end of my bicep workout so I can use my back to push biceps past failure
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No close grip cable pulldown I guess chin ups kinda covers that but I feel you can isolate the bicep better with the cables I usually do them at the end of my bicep workout so I can use my back to push biceps past failure
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madhusudan
Been doing EZbar curls for a while, so just yesterday decided to try incline curls. Got me pumped and sore. Arms almost twitching or shaking later in the day. I also wanted to reduce overall systemic fatigue of standing.
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Been doing EZbar curls for a while, so just yesterday decided to try incline curls. Got me pumped and sore. Arms almost twitching or shaking later in the day. I also wanted to reduce overall systemic fatigue of standing.
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sufiyansaeed1863
hey jeff, i am beginner and struggle using smith machine. can you please make a video on smith guiding teqnuiques of bench press and squats please. haven't found a single video online explaining my problem.
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hey jeff, i am beginner and struggle using smith machine. can you please make a video on smith guiding teqnuiques of bench press and squats please. haven't found a single video online explaining my problem.
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georgeminors9414
I would argue the seated underhand cable pulldown would be best. Like a chin up but using cable seated. Possible to take the back out of it better than chin ups. Plus you can really overload it.
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I would argue the seated underhand cable pulldown would be best. Like a chin up but using cable seated. Possible to take the back out of it better than chin ups. Plus you can really overload it.
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dackel4253
Im sad i didnt see the reverse Ez bar curls, since i love the feeling it gives for the brachialis, long head and forearms. But i guess its too much of a forearm builder to find a place in this list.
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Im sad i didnt see the reverse Ez bar curls, since i love the feeling it gives for the brachialis, long head and forearms. But i guess its too much of a forearm builder to find a place in this list.
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daxvax
all these stetch focused movements look like SNAP CITY as soon as you try to add massive load to them. I mean why use something that can cause muscle growth and also jack up the joints, makes 0 sense
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all these stetch focused movements look like SNAP CITY as soon as you try to add massive load to them. I mean why use something that can cause muscle growth and also jack up the joints, makes 0 sense
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