The Best And Worst Biceps Exercises

Summary by Krater

Jeff Nippard ranks various biceps exercises on a tier list from S to F based on science-backed criteria like stretch, tension profile, and progressive overload, concluding that variations like the face-away Bayesian cable curl and hammer curl are top-tier while the waiter curl is the worst.

From the video

Answers: What are the best and worst biceps exercises according to science?

• biceps anatomy
• biceps exercise tier list
• resistance profiles of bicep curls
• lengthened partials in bicep training
• biomechanics of elbow flexion and supination

Exercises

• Barbell curl · barbell
• EZ bar curl · EZ bar · 6-8 rep range
• Standing dumbbell curl · dumbbells
• Dumbbell preacher curl · dumbbells
• Incline curl · dumbbells
• Lying dumbbell curl · dumbbells
• Scott curl · dumbbells
• Flat bench curl · dumbbells
• Machine preacher curl · machine
• Waiter curl · plate
• Drag curl · barbell
• Spider curl · dumbbells
• Chin ups · pull-up bar
• 21s · barbell · 7 reps in bottom half, 7 reps in top half, 7 full ROM reps
• Modified 21s · dumbbells · 7 seated curls, 7 full ROM curls, 7 bottom-half curls
• Standard cable curl · cable machine
• Bayesian cable curl · cable machine
• Bayesian cable curl variation · cable machine
• Cheat curl · barbell
• Strict curl · barbell
• Hammer curl · dumbbells
• Inverse Zottman curl · dumbbells

What it concludes

• The barbell curl is placed in B tier due to poor tension at the bottom and wrist strain.
• The EZ bar curl is placed in A tier for easing wrist torque while maintaining a heavy free-weight biceps movement.
• The standing dumbbell curl is placed in low A tier for convenience and independent arm work, despite a sub-optimal tension curve.
• The dumbbell preacher curl is placed in S tier because it provides high tension in the lengthened position and locks elbows in place.
• Incline curls are placed in low A tier as a solid lengthened-biased movement that is fast to set up.
• Lying dumbbell curls are placed in A tier for offering a huge stretch near the top of the bicep, though skipping them is fine for shoulder issues.