What are the BEST BICEPS Exercises? (Science-Based) - Exercise At HomeExercise At Home (2024)

@WiecznieNieNasycony says:

@DG_ULTIMATE says:

On the channel of house of hypertrophy he showed a study in which prechar curl was more effective than behind the back cable curls

@Buchinator12 says:

For the Pulldown or Pull ups it seems obvious to me that doing them underhanded would be ideal since you are essentially doing a curl and getting a really big stretch, the fact that they are a compound movement actually makes them great for people doing PPL or upper lower splits, since you can start by doing an isolation biceps exercise, switch to the compound biceps exercise (chin up, underhand pulldown) and then transition into the rest of your back work while still having worked out your biceps sufficiently well

@TheAndyBain says:

I tried the seated behind body cable curl and the stretch was great, but getting it set up was a real hassle TBH. Especially getting the bench to a point the biceps were really stretched. So I just flipped to standing. Time trade off trumped stability. Great idea but just too much farting around for me.

@thiccchungus588 says:

For those seated cable curls, I would imagine the horizontal distance between the two pulleys matters a lot even if they swivel. A distance that exceeds your shoulder width wouldn't be ideal because of joint strain, uneven tension, etc, which means the exercise is only good insofar as you can find a machine that perfect aligns with your body… Any truth to this?

@user-py2ix8qm2h says:

Dr. Wolf, which bench angle do you like for incline curls?

@mikeb7808 says:

Hi Dr Wolf, first off absolutely love your content and now here comes the dumb question 🙂
I had a proximal long head biceps tear last year which was surgically repaired with a tendon transfer to pec major. I’m all healed and my arm looks infinitely better however there is some asymmetry that bugs me. My question is can you target the short head of the biceps to maybe fill in some of that gap or an you exercise the muscle in such a way to lengthen the proximal side resulting in a more normal looking appearance.

@stevegaspar says:

lol lat pulldowns for biceps. I am sure Mike Mentzer is laughing somewhere. How many videos have I seen with his specific recommendation that close grip lat pulldowns happened to be his favorite bicep exercise too.

@brodieblack388 says:

I suffer from long limb syndrome and biceps are lagging. I am now doing, hammer curls, bicep cables, bicep machine, heavy barbell curls, wish me luck

@LandonTristen says:

Doing a series on people who workout at home with only resistance bands and dumbbells would be really beneficial because I don’t have access to a gym unfortunately. btw, love your channel man!!!!

@RaySmith1662 says:

Exemple: If i want to do a Wide Grip Lat Pulldown with 12 reps of 100 lbs for the last set to failure – What kind of warm-up and sets and reps that i will need to do? 😮

@Junker_1 says:

In the first exercise doesn't the cable stack just pull you backwards and there is no tension on the muscle there? So that there is no extra working of the muscle when it is lengthend . I think it would be better if the cable stack would be a bit higher giving you a force vector not so aligned with your arm.

@willmcgregor7184 says:

Thanks
Great explanation

@Antonio_Serdar says:

Love it.

So basically if you are doing an isolation exercise for a biarticulate muscle: make sure that the static position (i.e. the joint over which the muscle is not being worked in that particular exercise) is such that the muscle is lengthened with respect to that joint.

Should make seated leg curls a GOAT exercise for hamstrings, no?

@Wheysted82 says:

what about cable incline curls, would it be a bit better than dumbbell incline curls ?

@shadestjude6527 says:

Just included the cable bicep curl and cable overhead extension today in my training….. Absolutely amazing! My set-up was a little different as I have a garage gym, but these felt so effective! Your 'Best exercise" series has given me a whole new motivation and love of my training!!!!

@corenko says:

But biceps has the best leverage at 90 degree angle, right?

@dila01 says:

Hey Doc, whats your take on body recomp? Is it actually possible?

@d3rpish says:

Wouldn’t the recommended exercise be hardest when the elbows point down so that there’s a 90 degree angle between the forearm and the cable?

@83gh says:

Thanks for your videos! Got a question about biasing the long head (and it applies to the tricep as well): does it reduce tension or force production on other heads?

For instance, if I switch from standing DB curls to curls on an incline bench (letting my arms hang behind me, therefore putting the long head of the bicep in a more extended position), will the other heads do less work? And if so, shouldn't we be biasing them instead, given how they compose a much bigger part of the muscle?

I'm asking because I can very clearly curl less on an incline, which makes me think that those shorter heads are not working to their maximum potential.