There are so many biceps exercises out there, but which ones should you focus your efforts on if you want to build bigger biceps? In this video, I’ll give you the most popular biceps exercises ranked from worst to best and help you figure out which ones you should be doing and which ones you can probably do without. With that being said, we need to establish the criteria for selecting the biceps exercise you’ll find in the video. Now, let’s break down the ranking categories and see where each biceps exercise falls on the list. WORST 1. Concentration Curls 2. Reverse Curls 3. Biceps Curl The concentration curl kicks off this list in the worst category. Why? Well, the concentration curl is a non-athletic version of a curl where you’re completely seated and not on your feet. The reverse curl is a great curling movement, but not a great biceps exercise. It all comes down to simple anatomy and biomechanics; Reverse curls don’t work the biceps much, but rather the brachioradialis. The bicep curl will always remain at the bottom of the list for me for one simple reason… it doesn’t work your biceps. At all. You’re better off skipping this one entirely if you want bigger arms. BEST 4. Reverse Curls 5. Zottman Curls 6. Preacher Curls 7. Cable Curls Reverse curls are a solid bodyweight option for training the biceps, but they can be difficult to overload. This can be a problem because the movement will become too easy unless you can start adding weight via a weighted vest. Zottman curls allow the biceps to accomplish their primary function, flexing at the elbow, but the limitation of this exercise is the lack of eccentric overload on the biceps, with the eccentric portion being the biceps’ strongest function. By pronating your hands, the eccentric focus is directed to the brachioradialis. Preacher curls often give a false sense of security because you’re bracing your elbows against the padding, giving the impression that you can handle more weight. Unfortunately, this idea is risky. Cable curls are great for getting a good biceps contraction at the top of the movement. Unfortunately, at the bottom of the movement, you lose tension on the biceps because the line of force is in a direct line with the muscles. EVEN BETTER 8. Spider Curls 9. Crawling Curls 10. Cable Flexion Curls / Lip Buster Curls 11. Waiter Curls Spider curls are fantastic for developing a mind-muscle connection with the biceps in their peak state of contraction. Not only that, but there’s a freedom of movement that you don’t find in other biceps exercises. The drag curl is the first option on this list to work the long head of the biceps. This is done by bringing the elbows behind the body, which allows for more of a stretch on the long head of the biceps. The cable curl (also known as the lip-busting curl), using a higher anchor point, elaborates on the cable curl by flexing the shoulder, a very important secondary component of biceps function. The waiter curl is a great option to get maximum biceps contraction, which is achieved by keeping the wrists extended again depending on how you are supposed to hold the dumbbell throughout the exercise. ALMOST THE BEST 12. Incline Dumbbell Curls 13. Chin-Up 14. Barbell Curl The incline dumbbell curl is an exercise that I consider to be the best for getting the biceps into that all-important elongation position that is not possible with any other biceps exercises outside of the drag curl. Chin-ups are probably the one that will give you the best results when training your biceps with bodyweight. Another huge benefit is the ease of accessibility as it only relies on a simple pull-up bar. The barbell curl is a versatile biceps movement and one that you can overload very well, progressively overload, and do strictly or cheat. Both strict and cheat have different benefits but will give you big biceps. BEST 15. Standing Alternating Dumbbell Curls Standing alternating dumbbell curls take the number one spot on this list due to their effectiveness and versatility. You can offset the dumbbell to achieve maximum load in supination, add external rotation to benefit the shoulders at the same time, and even add bands to accommodate overlapping strength curves. Build athletic, defined muscles here: https://athleanx.com/espanol Subscribe to this channel here - /athleanxespañol