Building Better Biceps: Evidence-based Exercises for Strength and
Function
Provided by American Council on Exercise
Key Takeaways
·
Evidence-based workouts are the foundation of
a good resistance-training program, and the exercises presented will improve biceps strength
and function.
·
ACE-sponsored
research identified concentration curls as the exercise that most
effectively targets the biceps. Watch this video to
hear ACE CEO Cedric X. Bryant, PhD, FACSM, discuss the importance of the study
and see the exercises being performed.
·
To learn how to properly perform our
recommended biceps exercises, check out these links:
o
Eccentric bent-over row (slow down during the lowering
phase)
o
Close-grip lat pull-downs with the hands facing the
exerciser
Biceps exercises are always among the most popular in
any gym but there is little research into which are most
effective. To address this, ACE-sponsored research evaluated some of
the most commonly performed biceps exercises
to determine which most effectively target the biceps brachii.
They looked at the following eight exercises:
·
Cable curl
·
Barbell curl
·
Concentration curl
·
Chin-up
·
EZ curl (wide grip)
·
EZ curl (narrow grip)
·
Incline curl
·
Preacher curl
|
Anatomy of the
Biceps Brachii The biceps brachii
muscles, which are located on the front of the upper arm, are responsible for
flexion at the elbow and supination at the forearm (i.e., turning the palm
upward).
|
Over the course of two sessions, the study participants performed the
eight exercises with electromyography (EMG) electrodes on the biceps brachii,
anterior deltoid and brachioradialis to measure total muscle activity during
each movement. What the researchers found was that the concentration curl came
out on top, eliciting significantly higher muscle activation of the biceps than
any of the other exercises tested.
According to the researchers, when training the biceps, other muscles,
including the anterior deltoid and brachioradialis, can become involved in the
movement, effectively taking a portion of the load away from the biceps and
thereby reducing the effectiveness of the exercise. This is why the
concentration curl stood out as significantly more effective, as it truly
isolates the biceps muscles more so than the other exercises.
The researchers also point out that while the concentration curl most
effectively isolated the biceps, that may not always be the best option for functional
fitness. Unless you are a bodybuilder with a specific goal of developing larger
biceps, variety is important.
As the research team wrote in their original article, “the best way
to ensure that you activate other key muscles of the arms is to sprinkle a
couple of the other seven biceps exercises into your routine as well.”
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 the interest of providing options and adding variety to workouts, we
asked two ACE employees to tell us about their favorite biceps exercises. Here’s what
they had to say:
Jacque Crockford, DHSc, ACE Director
of Product Development, says her two favorite biceps exercises are the
TRX biceps curl and eccentric bent-over row.
The TRX biceps curl is great, she explains, “because of how the
suspension trainer angle can be adjusted for different strengths and
abilities.” You can adjust the body angle by stepping closer or farther away
from the anchor point. Another great modification involves keeping one leg
straight and the other bent to be used more like a kickstand for support. To
see the most benefit, keep the elbows elevated.
The eccentric bent-over row, which involves slowing down during the
lowering phase of the movement, is more suited for advanced exercisers, as it
requires hamstrings flexibility and core strength to stabilize during the
movement. “It is primarily a back exercise,” says Crockford, “but the eccentric
nature activates the biceps more. Supinate the grip so the palms face forward
and be sure to keep the [trapezius muscles] relaxed and elbows in toward the
ribs. This exercise can be performed standing or by using an incline bench
(facedown) to reduce the effort in the legs and back.”
Anthony Wall, PhD, ACE Senior Director of Global Business
Development and Professional Education, chooses barbell curls and close-grip lat pull-downs.
Wall says that he enjoys the pull he feels in the biceps when doing
barbell curls and that the fixed arm position challenges him. “I like to use
this exercise toward the end of my arm routine,” he says. “It can still be
effective using a lower load for someone who isn’t ready to use a heavier
weight.”
If you finds this exercise to be uncomfortable in the forearms, then
switch to a dumbbell curl, which allows for more movement of
the hand position.
The close-grip lat pull-down is primarily used
as a latissimus exercise but, because of the position of the arms and the
close-grip hand position, it also effectively recruits the biceps. This
exercise is performed with the hands facing the exerciser, positioned approximately
shoulder-width apart. When pulling the bar toward the mid-chest, the elbows
should pass close to the side of the body.
This exercise may be more appropriate if you are advanced and understand
how to perform a multijoint movement.
Final Thoughts
Building stronger biceps isn’t only about looking better in the mirror
(though who doesn’t want that?). The biceps are vital for functional
movements like lifting objects off a shelf and turning a doorknob, which means
that exercises addressing these muscles are essential for anyone, not only
bodybuilders or athletes.
According to the ACE-sponsored research, 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 movement:
·
Eccentric bent-over row (slow down during the lowering
phase)
·
Close-grip lat pull-downs with the hands facing
the exerciser
Author
American Council on Exercise
Contributor