The Best And Worst Biceps Exercises

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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.

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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

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References:

Intra-Set Rest
https://pubmed.ncbi.nlm.nih.gov/15947...

Preacher Curls vs Incline Curls
https://pubmed.ncbi.nlm.nih.gov/37559...

Lengthened Partials vs Full ROM
https://www.researchgate.net/publicat...

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Filmed by Cam Cline   / mrkifilms  
Edited by Rickie Ho & Jeff Nippard (  / coldgamerick  )
Music sourced from Epidemic Sound

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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).

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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.