Building Better Biceps: Evidence-Based Exercises for Strength and Function

Biceps exercises are always among the most popular gym but there is little research on which ones are most effective. To address this, ACE-sponsored research evaluated some of the most generally performed biceps exercises determine that target most effectively the biceps brachii. They looked at the following eight exercises:

• Cable curl
• Barbell curl
• Concentration curl
• Pull up
• EZ curl (wide grip)
• EZ curl (narrow grip)
• Sloping curl
• Preacher curl

Over two sessions, study participants performed the eight exercises using electromyography (EMG) electrodes on the biceps brachii, anterior deltoid, and brachioradialis to measure total muscle activity during each movement. What the researchers discovered was that the concentration curl came out on top, resulting in significantly higher muscle activation of the biceps than all 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 some of the load off the biceps and therefore reducing the effectiveness of the exercise. This is why the concentration curl was significantly more effective, as it actually isolates the biceps muscles better than the other exercises.

The researchers also point out that while the concentration curl isolates the biceps most effectively, it is not always the best option for clients interested in functional fitness. Unless your client is a bodybuilder with a specific goal of developing bigger biceps, variety is important.

As the research team wrote in their original article: “The best way to ensure that you activate other important muscles of the arms is to sprinkle in some of the other seven biceps exercises into your arms. jalso our routine.”

Check this out video to hear ACE CEO Cedric

Expert advice

To provide options and add variety to the workouts, we asked two ACE employees to tell us about their favorite biceps exercises. Here it is what they had to say:

Jacque Crockford, DHSc, A.C.E Director of Product Development, says her two favorite biceps exercises are the TRX biceps curls and eccentric bent row.

The TRX biceps curl is great for any client, she explains, “because of the way the angle of the Suspension Trainer can be adjusted to suit different strengths and abilities.” Clients can adjust the body angle by stepping closer or further away from the anchor point. Another big adjustment is keeping one leg straight and the other bent so it can be used more as a stand for support. To see the most benefit, advise clients to keep their elbows elevated.

The eccentric bent row, which involves braking during the downward phase of the movement, is more suitable for advanced exercisers because it requires flexibility and core strength of the hamstrings to stabilize during the movement. “It’s primarily a back exercise,” says Crockford, “but the eccentric nature activates the biceps more. Supinate the grip so that the palms are facing forward, making sure to keep the biceps gripped. [trapezius muscles] relaxed and elbows pointed towards the ribs. This exercise can be performed standing or by using an incline bench (facing down) to reduce strain in the legs and back.

Anthony Wall, PhD, ACE Senior Director of Global Business Development and Professional Education, opts for close-grip barbell curls and lat pull-downs.

Wall says 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 at the end of my arm routine,” he says. “It can still be effective to use a lower load for someone who is not ready to use a heavier weight.”

If a client finds this exercise uncomfortable in the forearms, switch to A dumbbell curlswhich allows more movement of the hand position.

The close-grip lat pull-down is primarily used as a latissimus exercise, but due to 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 athlete, approximately shoulder-width apart. When you pull the bar toward the center of the chest, the elbows should pass close to the sides of the body.

This exercise may be more suitable for clients who are 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 (but who doesn’t want that?). The biceps are vital for functional movements such as lifting objects from a shelf and turning a doorknob. This means that exercises that target these muscles are essential for every client, not just bodybuilders or athletes.

According to the ACE-sponsored study, concentration curls are the best option for training 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:

	Corrective exercise (worth 2.5 ACE CECs): As an ACE Corrective Exercise Specialist, you will design programs for clients affected by chronic conditions or injuries, helping them regain daily function and move with confidence.
	Pain-free movement (worth 1.2 ACE CECs): As a pain-free movement specialist, you will better understand how pain affects movement and how you can create new strategies to help people move without pain.