There are so many options to exercise your arms, but which one to choose? Here’s a list of 15 biceps workouts ranked from worst to best by top fitness trainer Jeff Cavaliere.
Jeff Cavaliere was head physical therapist for the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.
There’s only so much you can do when training your biceps. We’re talking about curly hair. Yes, due to the anatomy of the muscles, curls are one of the few ways to train the biceps, but there are still many options for you to try: Concentration Curls, Reverse Curls, Zottman Curls, or Barbell Curls Hold and wait. So which one should you do?
Check out Cavaliere’s ranking of biceps workouts from worst to best so you can better understand what to do next time you hit the gym. Just remember to spice up your workouts and add variety, so don’t stick to the “best” exercises forever.
Biceps Workouts From Worst to Best
Be aware that not all bicep exercises are listed here. However, these are the most popular, and if you’re an avid fitness fanatic, you’ve probably done most of them.
Jeff explained that for a list of worst-to-best biceps workouts, he’s looking at hypertrophy. “Which of these exercises is most likely to deliver these benefits. Second, can it be done safely?”
Source: Photo by Andres Ayrton on Pexelsthe worst
Concentrated curls
Concentrated curls aren’t inherently bad, but you have to know how to do it properly, and the vast majority of people don’t do it at all.
reverse curls
Although it has the name curl, the reverse curl is not a great biceps workout. This is a brachioradialis exercise.
Biceps Push Ups
According to Cavaliere, bicep push-ups don’t hit the biceps at all.
better one
down chin curls
It’s a good exercise, but it’s hard to overload, so it’s not the best choice for muscle hypertrophy.
Zotman Curls
The lack of eccentric overload in the biceps is the main reason the sport is not ranked high.
Missionary Curls
Great workout, but it gives the illusion of safety and makes most people choose heavier weights than they should.
cable curls
With a cable, you get a lot of contraction at the top of the movement, but not as much at the bottom.
even better is
spider curls
There is more freedom of movement doing spider curls than other exercises.
drag curls
Resistance curls hit the long heads of your biceps, which none of the aforementioned exercises do.
Cable Flex Curls/Lip Buster Curls
This exercise flexes the shoulders, an important secondary component of biceps function.
waiter curly hair
Achieve peak contractions with waiter curls.
almost the best
Incline Dumbbell Curl
The incline dumbbell curl puts the biceps in a fully extended position that no other exercise can do at all (except resistance curls).
pull up
One of the best biceps trainers you can do without any equipment other than a bar or something for you to hang.
barbell curl
Versatile and easy to overload. Barbell curls can be performed strictly or cheated, and both options are good for your biceps.
the best
Alternate Standing Dumbbell Curl
The best-ranked alternating standing dumbbell curls are incredibly effective and versatile. You can increase external rotation to benefit the shoulders, add a resistance band or offset dumbbells for maximum load in supination.
Video – 15 Biceps Exercises From Worst to Best
Check out more biceps content from BOXROX:
How to get thicker biceps
Best Biceps Curl Variations for Each Muscle
10 Minute Video Home Biceps Workout (includes sets and reps)
Biceps workout to build mass, muscle and stronger arms
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