Developing bigger, stronger biceps requires more than just high-volume training. The key lies in selecting exercises that maximise muscle activation, engage different movement patterns, and optimise mechanical tension.
Scientific evidence suggests that muscle hypertrophy is best achieved through a combination of progressive overload, varied resistance angles, and strategic loading (Schoenfeld, 2010). The following seven high-impact exercises are backed by research and proven to promote biceps growth.
1. Barbell Bicep Curl
The barbell bicep curl remains one of the most effective exercises for building bicep mass. This movement allows for maximal overload, facilitating greater recruitment of the biceps brachii. A study by Oliveira et al. (2009) found that barbell curls elicit higher muscle activation compared to dumbbell curls due to the bilateral load distribution. To maximise hypertrophy, employ a controlled eccentric phase, which has been shown to enhance muscle growth (Schoenfeld et al., 2017).
2. Dumbbell Supinated Curl
The supinated (palms-up) grip on dumbbells targets the biceps more effectively than a neutral or pronated grip. Research by Akagi et al. (2016) indicates that supinated curls generate higher biceps brachii activation compared to hammer curls. Additionally, dumbbells allow for a greater range of motion, engaging stabilising muscles and improving symmetry between the arms.
3. Concentration Curl
Concentration curls isolate the biceps by minimising involvement of the deltoids and forearms. A study by Boeckh-Behrens and Buskies (2000) concluded that concentration curls produce the highest electromyographic (EMG) activation among common biceps exercises. This makes it particularly effective for peak contraction and hypertrophy. Slow, controlled reps should be prioritised to increase time under tension.
4. Preacher Curl
The preacher curl provides a unique stimulus by placing the biceps under continuous tension throughout the range of motion. EMG studies by Escamilla et al. (2010) found that preacher curls induce higher muscle activation in the lower portion of the biceps compared to standing curls. The fixed arm position reduces momentum, enforcing strict form and minimising compensation from other muscle groups.
5. Incline Dumbbell Curl
Incline dumbbell curls lengthen the biceps during the eccentric phase, creating greater stretch-mediated hypertrophy. According to studies by McMahon et al. (2014), eccentric loading under stretch conditions significantly enhances muscle growth. This exercise places the shoulders in slight extension, altering the biceps’ force curve and maximising activation of the long head.
6. Hammer Curl
Hammer curls target the brachialis, a deeper muscle that contributes to overall biceps thickness. A study by Coratella et al. (2015) found that neutral-grip (hammer) curls activate the brachialis to a greater extent than supinated curls. Strengthening the brachialis not only enhances upper arm width but also improves overall pulling strength, beneficial for compound lifts.
7. Zottman Curl
The Zottman curl combines the benefits of both supinated and neutral grip positions. Research by Saeterbakken and Fimland (2013) found that varying grip positions during arm training leads to more balanced muscular development. The eccentric phase of the movement, performed in a pronated position, enhances forearm activation while maintaining high biceps recruitment.
Key Takeaways
| Exercise | Key Benefits |
|---|---|
| Barbell Bicep Curl | Maximises mechanical tension and overall biceps mass |
| Dumbbell Supinated Curl | Greater range of motion and muscle activation |
| Concentration Curl | Highest EMG activation for peak contraction |
| Preacher Curl | Continuous tension for strict hypertrophy |
| Incline Dumbbell Curl | Stretch-mediated hypertrophy targeting the long head |
| Hammer Curl | Strengthens brachialis for thicker arms |
| Zottman Curl | Combines supinated and neutral grips for balanced development |
Bibliography
- Akagi, R., Takai, Y., Kato, E., Fukuda, R., Wakahara, T., Ohta, M., Kanehisa, H. and Fukunaga, T., 2016. Muscle volume compared to cross-sectional area is more appropriate for evaluating muscle strength in young and elderly individuals. Age, 38(5), pp.1-9.
- Boeckh-Behrens, W. and Buskies, W., 2000. Biomechanics of Strength Training. Thieme Publishing.
- Coratella, G., Milanese, C. and Schena, F., 2015. Unilateral eccentric resistance training: A direct comparison between isokinetic and dynamic constant external resistance modalities. European Journal of Applied Physiology, 115(4), pp.909-917.
- Escamilla, R.F., Yamashiro, K., Mikla, T., Collins, J. and Noggle, J., 2010. Effects of grip width on biceps brachii electromyographic activity during the barbell curl. Journal of Strength and Conditioning Research, 24(1), pp.189-195.
- McMahon, G.E., Morse, C.I., Burden, A., Winwood, K. and Onambélé, G.L., 2014. Impact of range of motion during ecologically valid resistance training protocols on muscle size, subcutaneous and intramuscular fat. Scandinavian Journal of Medicine & Science in Sports, 24(3), pp.e223-e233.
- Oliveira, L.F., Matta, T.T., Alves, D.S., Garcia, M.A. and Vieira, T.M., 2009. EMG analysis of biceps brachii in different conditions. Journal of Electromyography and Kinesiology, 19(5), pp.e619-e623.
- Saeterbakken, A.H. and Fimland, M.S., 2013. Electromyographic activity and 6RM strength in bench press on stable and unstable surfaces. Journal of Strength and Conditioning Research, 27(4), pp.1101-1107.
- Schoenfeld, B.J., 2010. The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), pp.2857-2872.
- Schoenfeld, B.J., Ogborn, D. and Krieger, J.W., 2017. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), pp.1073-1082.
image sources
- Biceps mirrored: Julia Larson on Pexels
