Consultants decide reverse preacher curls, mendacity curls, and overhead extensions.
Final up to date on February twenty seventh, 2025
Conventional biceps curls are a cornerstone arm train for newcomers however removed from the most suitable choice for intermediate and superior lifters. Most rigidity throughout commonplace arm curls happens mid-rep, however many again workouts trigger extra rigidity in the identical place. Subsequently, commonplace biceps curls alone gained’t maximize biceps development.
The outcomes of a 2025 research evaluating incline curls and preacher curls recommend which is perhaps extra useful: (1)
- Incline curls produced extra higher biceps development attributable to a better stretch.
- Preacher curls confirmed superior decrease biceps beneficial properties by inserting extra pressure close to the elbow.
[Related: 4 Studies to Determine the Best Biceps Exercise]
The brachialis and brachioradialis muscle tissue within the decrease arm additionally contribute to arm dimension, probably explaining why the decrease biceps grew higher from preacher curls.
One other unpublished research in contrast the identical actions utilizing extra correct MRI scans and noticed related outcomes.
“Theoretically, to maximise general biceps development, you desire a more durable problem on the backside, like throughout preacher curls, with out the arm positioned ahead so the biceps are extra stretched,” Constructed with Science creator Jeremy Ethier says.
Based mostly on latest analysis, Ethier consulted muscle-building consultants to find out one of the best biceps and triceps workouts. Right here’s what he found and the three actions it is best to do for arms:
[Related: Your Arms Need These Exercises]
The Greatest Biceps Workouts
Professional Pure Bodybuilder Alberto Nuñez recommends reverse preacher curls, which stretch the biceps higher than the standard model.
“By mendacity again on a preacher curl bench, your biceps are nonetheless challenged close to the underside, however your arms aren’t held in entrance of your physique, so the stretch is bigger,” Ethier defined.
Alternatively, Renaissance Periodization co-founder Dr. Mike Israetel advised flat bench dumbbell curls with the arms behind the physique. This stretches the biceps extra on the shoulder than impartial or preacher arm curls. “When you attempt it, it’s just like the Cristal of Champagne of biceps workouts,” Dr. Israetel claimed.
“It gave the largest pump and post-workout soreness I’ve ever had,” Ethier admits. “It’s simply develop into one in all my present favorites.” That mentioned, it may place a whole lot of stress on the shoulders. Leaning in opposition to the sting of a bench is extra comfy and equally useful.
Bayesian cable curls, with the arms stretched again, are one other nice possibility. They’ll all work, so select the one that’s most accessible or feels greatest.
The Triceps Dilemma: Don’t Neglect the Lengthy Head
Many gym-goers prioritize pushdowns and dips for triceps. Whereas efficient, these workouts bias the lateral and medial triceps. Nevertheless, the rearmost lengthy head is the biggest triceps muscle and the one one which crosses the elbow and shoulder joints.
Not like the opposite two heads, the lengthy head extends the arm behind the physique. To completely stretch the lengthy head, the arms need to be overhead. What does this imply for triceps coaching?
A 2022 research in contrast overhead extensions with pushdowns over 12 weeks. The findings discovered:
- Overhead extensions precipitated 1.4 instances extra general triceps development than pushdowns.
- All three triceps heads grew extra with overhead extensions than pushdowns from the superior stretch.
It’s unclear why or how the opposite two heads grew extra from extensions, however Ethier assured, “Researchers used MRI, which is the gold commonplace for measurement, so the research is powerful.”
The Greatest Triceps Builder?
The entire consultants Ethier spoke with agreed overhead extensions are one of the best general triceps train. Nevertheless, they every most well-liked a special variation primarily based on joint consolation. Thus, there’s no greatest, however the one which feels most comfy for you.
Ethier’s Triceps Extension Suggestions
- Stand near the cable machine for vertical rigidity.
- Maintain the higher arm vertical if utilizing a dumbbell.
- Use a full vary of movement to maximise the stretch.
Whilst you don’t need to ditch all different arm workouts, these would possibly provide one of the best bang in your buck. Thus, Ethier recommends three units of 10-to-15 reps per motion at the very least a few times weekly.
Extra In Analysis
Reference
- Kassiano, W., Costa, B., Kunevaliki, G., Lisboa, F., Stavinski, N., Prado, A., Tricoli, I., Francsuel, J., Lima, L., Nunes, J., Ribeiro, A. S., & Cyrino, E. S. (2025). Distinct muscle development and power variations after preacher and incline biceps curls. Worldwide journal of sports activities drugs, 10.1055/a-2517-0509. Advance on-line publication. https://doi.org/10.1055/a-2517-0509
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