Biceps exercises are always among the most popular in any gym but there is little research on which are most effective. To address this, Research sponsored by ACE rate some of the most are usually performed biceps exercises to determine which target more effectively the biceps brachii. They looked at the following eight exercises:
- Cable loop
- Curl with a bar
- Concentration curl
- Chin up
- EZ curl (wide grip)
- EZ Curl (Narrow Grip)
- Slope curl
- Herald curl
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Anatomy of Biceps Brachialis
The biceps brachii muscles, located at the front of the upper arm, are responsible for flexion at the elbow and supination at the forearm (i.e. turning the palm upwards).
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During two sessions, study participants performed the eight exercises with electromyography (EMG) electrodes on the biceps brachii, deltoid anterior, and brachialis to measure total muscle activity during each movement. What the researchers found was that the concentration curl came out on top, causing significantly higher biceps muscle activation than any other exercise tested.
According to the researchers, when training the biceps, other muscles, including the anterior deltoid and brachii, can be involved in the movement, effectively removing part of the load from the biceps and thus reducing the effectiveness of the exercise. This is why the concentration curl stood out as significantly more effective as it really isolates the biceps more than the other exercises.
The researchers also point out that while the concentration curl isolated the biceps more effectively, it may not always be the best choice for clients interested in functional fitness. Unless your client is a bodybuilder with the specific goal of developing bigger biceps, variety is important.
As the research team wrote in their original paper, “The best way to ensure you activate other major arm muscles is to sprinkle some of the other seven biceps exercises into yand our routine.”
Watch this video to hear ACE CEO Cedric X. Bryant, PhD, FACSM, discuss the importance of the study and see the exercises being performed.
Expert advice
In order to provide options and add variety to workouts, we asked two ACE employees to tell us about their favorite biceps high schools. Here it is what they had to say:
Zach Crockford, DHSc, ACE Director of Product Development, says her two favorite bicep exercises are the TRX biceps curl and eccentric bent row.
The TRX bicep curl is great for every client, he explains, “because of the way the angle of the suspension trainer can be adjusted for different strengths and abilities.” Customers can adjust the body angle by moving closer or further away from the anchor point. Another great modification involves keeping one leg straight and the other bent to use it more as a base of support. To see maximum benefit, advise clients to keep elbows up.
The eccentric bent-over row, which involves deceleration during the lowering phase of the movement, is more suitable for advanced exercisers as it requires hamstring flexibility and core strength to stabilize during the movement. “It’s primarily a back exercise,” says Crockford, “but the eccentric nature activates the biceps more. Raise the grip so that the palms are facing forward and make sure to maintain [trapezius muscles] relaxed and with elbows to the sides. This exercise can be performed standing up or using an incline bench (face down) to reduce the strain on the legs and back.”
Anthony Wall, PhD, ACE’s Senior Director of Global Business Development and Professional Education, opts for barbell curls and narrow-grip lat-down curls.
Wall says he enjoys the pull he feels on his biceps when doing barbell curls and that the fixed hand position challenges him. “I like to use this exercise toward the end of my arm routine,” she says. “It can still be effective using a lower load for someone who isn’t ready to use a heavier weight.”
If a client finds this exercise uncomfortable on the forearms, then switch to a dumbbell curlwhich allows more movement of the hand position.
The close-grip lat pull-down is primarily used as a latissimus exercise, but, because of the hand position and close hand position, it also effectively recruits the biceps. This exercise is performed with the hands facing the practitioner, placed approximately shoulder width apart. When you pull the bar toward mid-chest, the elbows should come close to the side of the body.
This exercise may be more suitable for clients who are a little more advanced and understand how to perform a multi-joint movement.
Final Thoughts
Building stronger biceps isn’t just about looking better in the mirror (although who doesn’t want that?). The biceps are vital for functional movements such as lifting objects off a shelf and turning a doorknob, which means that exercises involving these muscles are essential for every client, not just bodybuilders or athletes.
According to research sponsored by ACE, concentration curls are the best option for targeting the biceps. Also, consider adding our expert recommendations to your repertoire. Check out these links to learn how to perform each move or share them with your clients:
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