The Best And Worst Biceps Exercises

I'm sending everyone who pre-orders my new hard copy, physical print book a free ebook! Pre-order here: https://jeffnippard.com/pages/the-muscle-ladder (then input your order number and email and I'll send you the ebook for free) ------------------------------- Ranking 20 biceps exercises on a tier list based on the latest science. This is how you should interpret my tier list: All exercises are ranked based on muscle building potential. S tier - My favorite. Do them if you can. A tier - Strongly recommend. B tier - I still do these in certain contexts. There may be better options. C tier - There are better options for most people. Can still have value in some contexts. D tier - Probably not a great option for most people. F tier - Generally not recommended. ------------------------------- ** My Fundamentals Training Program: https://shop.jeffnippard.com/product/fundamentals-hypertrophy-program/ ** MacroFactor Diet App: http://bit.ly/jeffmacrofactor [FREE 2 week trial] ** My Ultimate Guide To Body Recomposition: https://shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition/ ** MASS (Monthly Research Review): https://bit.ly/jeffMASS ** Rise Gym Apparel: https://rise.ca/jeff ** PEScience Supplements: https://www.PEScience.com/discount/jeff ** Instagram: https://instagram.com/jeffnippard ------------------------------- Timestamps: 0:00 - What makes a biceps exercise great? 1:56 - Barbell Curl 2:45 - EZ Bar Curl 3:37 - Standing DB Curl 4:25 - DB Preacher Curl 5:20 - Incline Curl 5:34 - Lying DB Curl 6:08 - Scott Curl 6:30 - Flat Bench Curl 7:01 - Machine Preacher Curl 7:16 - Waiter Curl 7:35 - Drag Curl 8:11 - Spider Curl 8:31 - Chin-Ups 9:01 - 21s 10:12 - Standard Cable Curl 10:28 - Face Away Bayesian Cable Curl 11:11 - Bayesian Cable Curl Variation 11:45 - Cheat Curl 12:30 - Strict Curl 13:06 - Hammer Curl 14:15 - Preacher Hammer Curl 14:25 - Inverse Zottman Curl 15:06 - The Muscle Ladder Book ------------------------------- References: Intra-Set Rest https://pubmed.ncbi.nlm.nih.gov/15947720/ Preacher Curls vs Incline Curls https://pubmed.ncbi.nlm.nih.gov/37559762/ Lengthened Partials vs Full ROM https://www.researchgate.net/publication/384216033_Lengthened_Partial_Repetitions_Elicit_Similar_Muscular_Adaptations_as_a_Full_Range_of_Motion_During_Resistance_Training_in_Trained_Individuals ------------------------------- Filmed by Cam Cline https://www.instagram.com/mrkifilms/ Edited by Rickie Ho & Jeff Nippard (https://twitter.com/coldgamerick) Music sourced from Epidemic Sound ------------------------------- About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked). ------------------------------- Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.