If you've been on a quest to build strong, svelte arms and are curious which exercise will best target your biceps, the American Council on Exercise (ACE®) now has your answer. With the help of the research team at the University of Wisconsin-La Crosse, eight of the most common biceps-building exercises were put to the test to see which move reigns supreme.
In the study, 16 men and women completed each of the following biceps exercises: cable curl, barbell curl, concentration curl, chin-up, wide grip EZ curl, narrow grip EZ curl, incline curl, and preacher curl. To determine the amount of muscle activity elicited during each move, researchers affixed electrodes to the biceps brachii — the main muscle that most people think of when showing off the guns — as well as to the anterior deltoid and brachioradialis, neighboring muscles in the shoulder and forearm, respectively. (When training the biceps, other muscle — like the anterior deltoid and brachioradialis — can assist with the lift, thereby taking some of the load away from the targeted biceps brachii and causing less activity in that particular muscle.)
After crunching the numbers, researchers discovered that the concentration curl elicited significantly higher muscle activity in the biceps than any of the others. This exercise, which is performed with the upper arm pressed against the leg, allows for much greater isolation of the biceps muscle, according to lead researcher John Pocari, Ph.D. The upper arm is unable to sway during the movement. Some of the other exercises called into play the front of the shoulder more, and for a lot of those it's almost natural to swing your whole arm or shoulder forward to stabilize before you lift.
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While the isolated nature of the concentration curl does deliver the most targeted biceps-building results, that doesn't mean you should ditch your other favorite arm-sculpting exercises. Since many other exercises strengthen the biceps along with other muscles of the arms, these moves can offer great functional benefits. For best results, opt to pair a sampling of the exercises featured in the study — along with any of your other favorite upper-body moves — with the concentration curl for a more effective strength-training experience.
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Adding bicep curls to your workout routine helps to sculpt the upper body, shapes and tones the shoulders and the biceps, and also improves arm strength.
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This is a modified version of the previous exercise that also targets the biceps. By pairing these 2 moves you’ll sculpt the front portion of the upper arms more effectively.
This compound move works not only your biceps but also your glutes, thighs, core, legs and forearms. It boosts the heart rate, ignites the metabolism and helps you burn extra calories.
The v sit curl press engages and strengthens the core and improves upper body strength. This exercise helps to tone your arms, thighs, core, back, and shoulders and conditions your whole body.
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This exercise targets and trains your arms and core and improves your overall strength and stability. It also engages your shoulders, glutes and legs, giving you a great full body workout.
If you want to target the biceps and train the front portion of the upper arm, the standing cross chest curl is a great exercise to add to your workout routine.
The up and down plank strengthens and tones your arms, core, glutes, wrists, and shoulders. This exercise also improves posture, tightens the midsection and boosts weight loss.
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You can pair the bodyweight squat with the biceps curl to target the hips, glutes, quads and biceps and increase lower body and arm strength.
TIP 5 – Add upper body, core and lower body workouts to your weekly schedule and do 30 minute cardio workouts at least 3 times a week.You can't begin to maximize the size of your biceps peak and arm circumference without also addressing the underlying and often-overlooked brachialis.
Like the biceps, the brachialis is an elbow flexor. Due to its position under the biceps, it literally pushes the biceps up as it gets bigger, making the biceps appear taller. Likewise, a well-developed brachialis increases the overall circumference of the upper arm.
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If that's not enough, the brachialis is also visible on the side (lateral aspect) of the arm, as when doing a rear double biceps pose. You've gotta be pretty lean to be able to see the brachialis, but even if you've got some chub over it, your arm will still look thicker if your brachialis is properly developed.
In short, you really need to have a thick brachialis if you want bodybuilder-looking guns. But how do you go about accomplishing that?
The key to maximizing recruitment of the brachialis is to do elbow flexion with a neutral grip, often called a hammer grip in bodybuilding circles. This shifts the stress away from the biceps brachii and onto the brachialis.
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For the record, this will also hit the brachioradialis quite well. Although it's visually more of a forearm muscle, it's also an elbow flexor and you of course want it to be developed, too.
If there's one exercise for the brachialis that's like squats are for quad development, it's the dumbbell hammer curl. To execute it, simply curl the dumbbell up while keeping the grip portion of the dumbbell in alignment with your humerus.
This puts your wrist in that neutral position, which is simply half way between supination (palm up) and pronation (palm down). If you get confused, just think about the wrist position you'd use to grab a hammer.
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In addition to the dumbbell hammer curl, you could also do neutral-grip barbell curls if you're lucky enough to have access to one of those old school bars with the vertical handles.
Likewise, the rope hammer curl is a great option. Simply attach a rope – like you'd typically use for rope pushdowns – on a low pulley and off you go. Reverse curls are also a valid option, even though they target the brachioradialis a bit more.
Don't worry about having to use a variety of hand positions and/or arm angles to stimulate it, though, because the brachialis only has one head and doesn't cross the shoulder joint. But, as with any muscle, you should use a variety of rep ranges to maximize hypertrophy.
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Another thing to keep in mind when you want to maximize recruitment of the brachialis is repetition speed, specifically the eccentric (aka negative) portion of the repetition.
One study found that doing the eccentric component more slowly increased activity of the brachialis, while decreasing activity of the biceps brachii.
This is thought to be because the brachialis tends to have more slow-twitch fibers than the biceps. Likewise, the brachialis plays a bit more of a stabilizing role and the biceps are more for faster, explosive movements.
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Although the aforementioned study isn't perfectly applicable (they were doing supinated elbow flexion and comparing a 10-second vs. 2-second negative), it's still a good idea to err toward the slower side of rep speed vs. a quicker tempo in order to maximize the stress placed on the brachialis.
As for number of exercises, doing one brachialis-targeting exercise as part of your biceps routine is sufficient. However, if you're like many people who have an underdeveloped brachialis, then consider doing at least two neutral-grip elbow flexion exercises every other biceps workout.
The biceps brachii has two separate heads, the long head and the short head. The long head is situated on the lateral aspect while the short head is on the medial aspect.
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You can think of the long head as the outer bicep, which would be seen when doing a rear double biceps pose, and the short head as the inner bicep, visualized when hitting a front double bi.
Because the muscle has two distinct heads, it's possible to emphasize one head or the other during curls. For example, doing barbell curls with a narrower grip will emphasize the long head more, while wider-grip curls emphasize the short, inner head more.
The long head of the biceps crosses the shoulder joint so there are a couple other techniques you can use that will arguably hit it a bit harder, one of which
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