15 Biceps Exercises From Worst to Best

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 Pexels

the 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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