Over the years, numerous studies and researches have tried to understand what was the best exercise for the biceps; this is not surprising, in fact, among the bodybuilders of all the gyms muscular arm it is one of the first things you notice; but what is the winning exercise of this competition?
According to electromyography of the biceps (a test that evaluates the health of the muscle), the best exercise is the concentrated curl with single dumbbell, fixed point in the schemes of Arnold Schwarzenegger training and Lou Ferrigno, but not all bodybuilders agree with this statement.
We have compiled one list of the 10 best exercises for biceps, based on a series of parameters including:
- ease of learning and execution
- muscle stimulation
- popularity among bodybuilders
- availability of equipment in gyms
Let's find out together!
Index
EZ barbell curl
It allows you to develop good muscle mass, density and a disproportionate peak and is the exercise that allows you to lift the highest load.
It can be performed anywhere and the Ez or curved barbell, unlike the classic one, stresses the forearms and wrists less, even if it does not allow for an intense peak contraction like the classic.
Curl the cables
At first glance this exercise may seem very similar to the barbell curl, after all they are both bilateral movements with pinch (made with three fingers) to a bar at shoulder width.
What differentiates it is the tension that develops thanks to the cables; the load angle gives constant tension on the biceps muscle throughout the range of motion; one cannot rest either in the active or in the passive phase of the exercise.
Standing dumbbell curls
The dumbbell curl can be performed standing, seated, on a bench, with both arms, or with alternating single arms.
The main advantage of this exercise, unlike the version with the barbell which can only be performed standing, is its versatility.
Chin-ups
Both pull-ups (prone grip) and i chin-ups (supine grip) have a high degree of elbow flexion, but research shows that chin-ups work much more on the biceps.
This exercise involves more joints and muscles than a simple curl (the lats are also involved), but it is not a beginner exercise that everyone can do.
Supine barbell rowing machine
This exercise primarily involves the back muscles, but the supine grip variant also activates the biceps muscles.
It is not an exercise to be done primarily on your arm training day, but if your biceps are a deficient muscle, it might be a good idea to include it in your training routine.
Hammer handlebar curl
This variation of the curl works mainly on the brachialis and brachioradialis muscle and involves the biceps, especially the outer head.
Concentrated curl
Excellent biceps isolation exercise, which are trained individually one at a time.
The bicep is in a pre-shortening position in this exercise, so it must be included in an arm workout that includes other exercises in which the muscle can reach a greater stretch.
Curl your bench Scott
The Scott bench is a support that has always been used to develop the biceps; it involves a flexion of the elbow resting on a plane and the position of the flexed shoulder. Properly performed Scott bench curl isolates work on the bicep, excluding the deltoid.
Drag curls
Made famous by the athletic trainer Vince Gironda, the drag curl is an excellent exercise for the development of the biceps; with the elbows back and close to the body, you have to drag the barbell towards the chest, keeping it constantly in contact with the body.
It should be considered an isolation exercise to be done at the end of a day with arms.
Inclined curl
Another variation of the curl, which aims to stretch the biceps, from the beginning of the movement to the end.
And you, which exercise do you prefer for your biceps? Let us know in the comments!
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