Introduction: The Importance of Biceps Training

The biceps get a lot of attention, and for good reason. Simply growing this one muscle can make a dramatic difference in how jacked you look in a t-shirt. In this video, we’ll be covering the best and worst biceps exercises based on the latest science. We will rank them on a tier list from S for Super to F for Fail. At the end, we will crown one exercise as the best of the best and one as the worst of the worst.

Criteria for Ranking Biceps Exercises

Before we dive into the exercises, let’s establish the criteria for ranking them. To be considered for the S tier, an exercise needs to provide high tension, especially in the stretched position. It should feel good, meaning it does not cause elbow pain, and have a smooth resistance profile. Additionally, it should have a simple progression. Let’s remember that the ability to add weight or reps over time is crucial for arm growth. Exercises that do not meet these criteria will be ranked lower.

Understanding the Anatomy of the Biceps

The biceps have two heads – the short head and the long head. The short head sits on the inside of your arm, while the long head sits on the back of your arm and contributes more to that elusive biceps peak. Another important muscle is the brachialis, which sits underneath the biceps and can help push the biceps up for bigger peaks. As we go through the exercises, we’ll consider which variations target which head and how they affect the brachialis.

Biomechanical Functions of the Biceps

The biceps perform two main biomechanical functions – elbow flexion and supination. Elbow flexion occurs when you bend your elbow, like in a curl, while supination is when you turn your palm facing up. Both heads of the biceps cross the shoulder joint, which means they are more stretched when the arm is held back behind the torso.

The Barbell Curl: Pros and Cons

The barbell curl is the most popular biceps exercise of all time. However, it does not provide optimal tension on the biceps throughout the range of motion. Tension is highest when the elbow is at a 90 angle, and it decreases as the arm straightens or bends further. Despite this, the barbell curl can still help you grow your biceps if you push yourself. Its main drawbacks include strain on the wrists and the need for a squat rack in public gyms, which may not be ideal for everyone. Overall, it belongs in the B tier.

The Easy Bar Curl: A Wrist-Friendly Alternative

The easy bar curl is similar to the barbell curl, but with curved handles that reduce strain on the wrists. By using an angled grip, you engage both the biceps and the brachialis. While it may shift some tension away from the biceps, it is still an effective exercise. The easy bar curl belongs in the B tier.

The Standing Dumbbell Curl: Benefits and Limitations

The standing dumbbell curl, like the barbell and easy bar curls, does not provide optimal tension in the stretched position. However, it is a convenient exercise that allows you to work each side individually, helping to correct bicep size imbalances. It is also worth mentioning a recent study on full range of motion versus lengthened pauses, which showed that even without much tension in the stretch, the dumbbell curl can still contribute to bicep growth. Due to its convenience, the standing dumbbell curl belongs in the low A tier.

The Preacher Curl: Maximizing Bicep Tension

Preacher curls are highly effective for targeting the biceps. By angling your upper arm, you increase tension in the stretched position. It also locks your elbows in place, preventing cheating and ensuring strict form. Preacher curls provide high tension in a relatively good stretch, making them ideal for bicep growth. They belong in the S tier.

The Lying Dumbbell Curl: An Extreme Version of Preacher Curls

The lying dumbbell curl is a more extreme variation of the incline curl. It provides a massive stretch near the top of the bicep close to the shoulder. Though it may look unusual, it can feel great and is worth trying out. If you have shoulder issues, it is best to avoid this exercise. The lying dumbbell curl belongs in the A tier.

The Scott Curl: Is it Really Worth It?

The Scott curl, named after a bodybuilding legend, involves curling with a vertical arm. However, this exercise removes tension in the stretched position and is considered a less effective version of the 45 preacher curl. Due to its limitations, it belongs in the C tier.

The Flat Bench Curl: A High Rep Finisher

The flat bench curl is similar to the preacher curl, but with a horizontal bench. It provides the highest bicep tension in the stretched position and gradually decreases tension throughout the positive phase of the movement. This exercise can be effective as a high-rep finisher with an emphasis on stretch. The flat bench curl belongs in the low B tier.

The Machine Preacher Curl: A Locked-In Exercise

Machine preacher curls offer the benefit of being locked in, which helps maintain proper form. They are highly effective for targeting the biceps when performed in the bottom half of the range to emphasize the stretch. This exercise provides consistent tension and is considered an S tier exercise.

The Waiter Curl: Gimmicky or Effective?

The waiter curl is considered a gimmicky biceps exercise that can strain the wrists. It does not offer the same level of overload as other exercises, such as dumbbell curls. It is best to opt for dumbbell curls instead of the waiter curl. The waiter curl belongs in the F tier.

The Drag Curl: An Unconventional Biceps Exercise

The drag curl involves moving your arm back as you curl, which puts the biceps under a greater degree of stretch. However, it also shortens the biceps at the elbow joint while lengthening them at the shoulder joint. This limits the overall change in muscle length throughout the range of motion, making the drag curl less effective than more standard dumbbell curls. This exercise belongs in the C tier.

The Spider Curl: Overrated or Underrated?

The spider curl involves shifting your arms forward in front of your body, which puts the biceps in a shortened position. This means the biceps do not experience a high degree of stretch during the movement. The spider curl also has the drawback of dumbbells hitting the bench and affecting the groove of the exercise. This exercise belongs in the C tier.

Chin-Ups: Biceps Stimulation and Limitations

Chin-ups can stimulate bicep growth, especially for beginners. However, since the back muscles are also heavily involved, the biceps may not be the limiting factor in this exercise. While chin-ups are an accessible bodyweight exercise, they are not as effective as most isolation exercises specifically targeting the biceps. Chin-ups belong in the B tier.

21s: Modified and Old-School Versions

21s are a classic bro exercise that involves seven reps in the bottom half of the range, seven reps in the top half, and seven full range-of-motion reps. The traditional 21s method prioritizes the lengthened part first, followed by the shortened part, and then the full range of motion, which is not ideal for muscle growth. However, a modified version with short, full, and then long reps can be a smarter approach. The modified 21s belong in the low A tier.

Cable Exercises: Standard and Face Away Variations

The standard cable curl is a good exercise, but it does not provide a significant pre-stretch in the biceps. However, it offers even tension throughout the range of motion. The face away variation improves the tension profile by placing the arms back behind the torso, maximizing the bicep stretch and maintaining even tension. It is recommended to set up the cable around hand height and curl with both arms at the same time. The face away Beian cable curl is an S tier exercise.

The New Cable Curl Variation: A Freaky and Effective Option

This variation involves creating a 90 angle between the cable and your forearm while the biceps are in their most stretched position. This results in maximum tension on the biceps during the exercise. While it may seem awkward at first, finding the right cable height and performing the exercise correctly can yield fantastic results. This exercise is tentatively placed in the A tier.

Cheating vs Strict Form: Pros and Cons

There is no definitive answer regarding whether cheating or strict form leads to more muscle growth. Both can have their merits, as long as cheating is not excessive. Cheating can allow for heavier loads and stricter form emphasizes tension on the biceps. Without a study to conclusively prove which approach is better, it is best to include a mix of both exercises. Cheating curls can be placed in the bottom of the A tier, and strict curls are also in the A tier.

Hammer Curls: Shifting Tension to the Brachialis

Hammer curls involve a neutral grip with the thumb pointing up, which takes the biceps out of supination. This means the biceps are less active, but the brachialis is highly engaged. By performing hammer curls, you can target the brachialis and enhance the appearance of the bicep peak. Dumbbell hammer curls deserve a place in the low A tier, while hammer grip preacher curls are placed in the S tier.

Inverse Zman Curls: Combining Hammer and Supinated Curls

Inverse Zman curls combine a hammer curl on the positive phase and a supinated curl on the negative. This exercise allows you to benefit from both hammer curls’ brachialis engagement and standard curls’ bicep tension in different phases. Inverse Zman curls belong in the high A tier.

The Best Biceps Exercise: Face Away Beian Cable Curl

If I had to choose the best biceps exercise, it would be the face away Beian cable curl. This exercise provides maximum tension on the biceps in the most stretched position, effectively targeting both biceps heads. It also targets the long head, helping create a peak in the biceps. The face away Beian cable curl is an exceptional exercise for overall biceps development and belongs in the S tier.

The Worst Biceps Exercise: The Waiter Curl

On the other hand, the waiter curl is considered the worst biceps exercise. This exercise is gimmicky and strains the wrists unnecessarily. It does not offer the same level of overload as other exercises and is best replaced with more effective alternatives. The waiter curl belongs in the F tier.

Conclusion

• The face away Beian cable curl is the top-ranked exercise for biceps development.
• The worst exercise for biceps is the waiter curl.
• Consider the criteria for ranking exercises when choosing your biceps workout routine.
• Remember to focus on high tension in the stretched position without causing elbow pain.
• Experiment with different exercises to find what works best for your biceps growth.