The best biceps exercises according to science – the only list you need

Science has spoken and biceps training now has official rankings. Natural Bodybuilding Pro Jeff Nippard released an extensive frightening video that evaluates 20 biceps exercises on the basis of muscle building research, making it the most academic approach to the assessment of curl variations ever.

The expert behind the Biceps exercise ranking

Nippard brings legitimate references biceps Exercise debate. The Canadian achieved a Bachelor of Science degree in Biochemistry, achieved the title of Mr Junior Canada in Natural Bodybuilding (2012) and held a Canadian bench pressure record in 2014. His YouTube channel reaches almost 7 million subscribers who match Evidence-Based Fitness-retention.

The graduated biochemistry approaches fitness with scientific strictness, which guest has given a lecture to universities and coached professional natural bodybuilders and powerlifters. His academic background provides the basis for analyzing complex research and translating into practical training advice.

The Biceps -Training level -System failure

Nippard’s ranking system Spans six layers, from S-Tier (his favorites) to F-Tier (generally not recommended). The evaluation criteria focus on muscle building potential, whereby the emphasis is on a high voltage in stretched positions, comfortable version without elbow pain, flexible resistance profiles and simple progression methods.

S-TIER CAMPAINS: The Dumbbell Preacher Curl claimed the top position for offering high voltage in a stretched position, while cheating. The face-away Bayesian cable curl earned the S-Tier status for maximizing biceps stretch while retaining even voltage during the motion range. Machine Preacher Curls also made the elite layer.

Remarkable rankings: Traditional Barbell curls landed in B-Tier despite their popularity, where Nippard Pols voltage issues and suboptimal voltage curves notice. The controversial Ober Curl received the dreaded F-Late rating, criticized for starting wrists, uncomfortable plate handling and limited overload potential.

Best Biceps -Exercises Tierlijst

S-tier (my favorites-do she if you can)

• Halter preacher curl – offers a high voltage in a stretched position and offers cheating
• Face Bayesian cable curls away – Maximum biceps racks with even voltage during the movement range
• Machine preacher curl -Locked positioning with excellent stretch emphasis
• Preacher Hammer Curl – Improved resistance profile for the development of brachialis

A-TIER (strong recommendation)

• EZ Bar Curl – Reduced wrist tribe compared to barbell with a good overload potential
• Standing dumbbell curl – Handy exercise that works individually on each side
• Hill curl – fixed extended biased movement, fast setup
• Lying dumbbell curl – Extreme stretch version with voltage in a stretched position
• Standard cable curls – Even tension during the movement range
• Cheat curl – Correct execution makes heavier taxes possible with controlled negatives
• Strict curl – All tension focused in biceps with wall brackets
• Hammer – Number one movement for biceps peak development
• Inverse Zottman Curl – Combines Hammer Curl positively with compromised negative
• Modified 21s – Ordered order: Shorted, complete ROM and then extended partials

B-TIER (still put them in certain contexts)

• Barbell Curl – Accessible despite suboptimal voltage curve and wrist voltage
• Flat Bench Curl – Highest voltage in the most stretched position but limited progression
• Chin-ups – good for biceps – growth, but back muscles often limit the factor
• Low B-Tier: Traditional 21s – Nice challenge but suboptimal order sequence

C-Tier (better options available to most people)

• Scott Curl – Removes the voltage in a stretched position, worse than 45 ° Preacher Curl
• Drag Curl – Limited muscle length change during the movement range
• Spider curl – Biceps in a short position without a high degree

F-Tier (generally not recommended)

• Berth – Cranks wrists, clumsy plate handling, limited overload potential

Science -based training philosophy

The Tier list reflects the current examination of the hypertrophy that emphasizes Verlengde partially Repeats and tension in stretched positions. Recently study By comparing slope curls with preacher curls shown Preacher -curls caused considerably more distal biceps growth, in support of the preference of nippard for exercises that offer a high voltage in stretched positions.

Nippard’s methodology includes biomechanics research and EMG investigations, although he acknowledges that these indirect evidence instead of definitive evidence. The rankings represent trained interpretations of available science in combination with practical training experience.

Biceps -Anatomy and Exercise Selection

The video focuses on both heads of the biceps Brachii – The short head on the inside of the arm and the long head that contributes to Biceps Peak. Nippard also emphasizes the brachial muscle, which is under the biceps and can push the biceps more when developed, which may improve the peak stay.

For Biceps Peak Development, Nippard Hammer Curls identifies as his number one movement, especially when they are performed on a pastor. The neutral grip shifts the tension to the brachialis while still working on the biceps, which may improve the visual appearance of the biceps peak.

Training applications

De Tier -Lijst offers practical guidelines for biceps -training and biceps Exercises selection. Nippard recommends including both S-Tier movements in training routines, with the Face-Away Bayesian cable curl as his top choice and the preacher Krul as a narrow second.

The rankings suggest priorities Exercises that offer tension in long -term positions about people with zero tension on a full piece. This approach is in line with rising research into extended partials and stretch-mediated hypertrophy.

While he recognizes limitations in current research, Nippard offers transparent reasons for rankings based on biomechanics, tension curves and practical considerations. The approach reflects scientific thinking that is applied to exercise selection for optimum biceps exercises and the best biceps exercises identification.

The extensive evaluation includes traditional movements such as barbell -curls in addition to specialized variations such as tow curls and spider -curls, which offer guidelines for both the best biceps exercises selection and identifying less effective options for biceps training programming.