Dr. Mike Israetel’s science-based suggestions for novel biceps positive aspects.
Final up to date on March thirty first, 2025
“Many individuals practice their biceps incorrectly,” stated Dr. Mike Israetel, co-founder of Renaissance Periodization, in March 2025. He argues trendy curling strategies are superior to conventional free-weight curls.
If you happen to incorporate this new curl model, you might be more likely to get higher outcomes. After 25 years of coaching, these new workouts confirmed me novel progress.
—Dr. Mike Israetel
Must you keep away from conventional curls for good? “No Approach,” Dr. Israetel assured. They nonetheless provide appropriate stimuli and flexibility. Nonetheless, he prioritizes these three biceps curl variations based mostly on the most recent research:
High 3 Curl Variations
[Related: Chris Bumstead’s Ultimate Bulking Guide]
Issues with Conventional Curls
Dr. Israetel first addressed why conventional standing or seated curls are suboptimal.
There’s [minimal] rigidity on the backside. Longer muscle lengths, that are most growth-promoting, don’t get a lot rigidity.
—Dr. Mike Israetel
Curls are sometimes tougher midway by a rep, decreasing energy within the extra optimum lengthened vary of movement. Upright curls present a reasonable stretch. Curls with the arms behind the physique at an angle are simplest.
Incline dumbbell curls are a bit higher since they stretch the biceps on the shoulder joint, however the arms are nonetheless vertical, which doesn’t maximize stretch and rigidity within the decrease biceps.
- Absolutely stretching muscle tissues beneath load ends in barely extra muscle progress than concentric contractions. (1)(2)(3)
One other draw back of conventional curls is axial fatigue, which strains the backbone and might hinder efficiency throughout squats, bent-over rows, and so on.
What Makes a Good Curl?
How you can maximize biceps improvement:
- Excessive rigidity at full muscle lengths
- Much less rigidity at quick muscle lengths
[Related: Experts and Science Agree These Are the Best Biceps and Triceps Exercises]
Higher Curl Variations
These variations trigger much less spinal fatigue and a extra important stimulus for the biceps.
Mendacity Cable Curls
Mendacity cable curls take away gravity, spinal loading, and momentum from the equation, maximizing biceps isolation within the course of. You received’t get a major stretch, however it has a number of benefits over standing or seated free-weight curls. Right here’s how one can do them:
- Step 1 — Use a straight bar attachment on a low pulley cable.
- Step 2 — Make the most of a supinated grip on the bar and lie again. Be sure that your arms are totally prolonged and that there’s rigidity on the cable.
- Step 3 — Whereas mendacity flat, curl your arms up from the totally prolonged place till the bar reaches your chest and your knuckles are pointing towards your chin.
- Step 4 — Decrease the burden slowly to its beginning place, protecting your elbows tucked by all the rep.
This transfer may be carried out both on the ground or on a flat bench. Make the most of gradual, managed reps and reap the benefits of the total extension.
Behind-the-Again Curls
Additionally referred to as Bayesian curls, this transfer is optimized with cables and may be performed seated or standing. Right here’s how one can do them:
- Step 1 — Set an adjustable cable to its lowest peak and fasten a single-handle attachment to the carabiner.
- Step 2 — Seize the deal with together with your working arm and switch round so that you’re dealing with away from the cable station.
- Step 3 — Take a step or two away from the cable, permitting your arm to be drawn again behind your torso at a few 45-degree angle relative to the ground.
- Step 4 — Droop your higher arm immobile and bend on the elbow, curling the burden together with your biceps. Maintain your free arm out to the facet or place it in your hip for stability.
Most rigidity happens within the totally stretched place; they’re most difficult at the beginning and extra easy on the high. Begin slowly and use lighter weight to search out your consolation zone.
Mendacity Dumbbell Curls
Mendacity dumbbell curls are one other nice behind-the-back curl that provides extra rigidity and stretch within the lengthened place. Nonetheless, they will trigger shoulder discomfort. Leaning again on the facet of the bench makes it extra shoulder-friendly. Keep away from coaching too heavy. Right here’s how one can do them:
- Step 1 — Lie in your again on a flat bench with a dumbbell in every hand and your arms hanging off the perimeters. Don’t relaxation the weights on the ground.
- Step 2 — Curl the weights up by flexing your elbows till your forearms level towards the ceiling.
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References
- Maeo S, Wu Y, Huang M, Sakurai H, Kusagawa Y, Sugiyama T, Kanehisa H, Isaka T. Triceps brachii hypertrophy is considerably better after elbow extension coaching carried out within the overhead versus impartial arm place. Eur J Sport Sci. 2023 Jul;23(7):1240-1250. doi: 10.1080/17461391.2022.2100279. Epub 2022 Aug 11. PMID: 35819335.
- Pedrosa GF, Lima FV, Schoenfeld BJ, Lacerda LT, Simões MG, Pereira MR, Diniz RCR, Chagas MH. Partial vary of movement coaching elicits favorable enhancements in muscular diversifications when carried out at lengthy muscle lengths. Eur J Sport Sci. 2022 Aug;22(8):1250-1260. doi: 10.1080/17461391.2021.1927199. Epub 2021 Might 23. PMID: 33977835.
- Kassiano W, Costa B, Kunevaliki G, Soares D, Zacarias G, Manske I, Takaki Y, Ruggiero MF, Stavinski N, Francsuel J, Tricoli I, Carneiro MAS, Cyrino ES. Higher Gastrocnemius Muscle Hypertrophy After Partial Vary of Movement Coaching Carried out at Lengthy Muscle Lengths. J Power Cond Res. 2023 Sep 1;37(9):1746-1753. doi: 10.1519/JSC.0000000000004460. Epub 2023 Apr 3. PMID: 37015016.
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