The Best Bicep Workouts According to a Study

For many, biceps are the most sought after muscles. People spend hours at the gym training their biceps with a variety of exercises. Wouldn’t it be nice to know which bicep workouts the most effective?

Bicep workouts

 

The Best Bicep Workouts: 

A study out of the University of Wisconsin- LaCrosse set out to determine just that. The researchers studied eight of the most common bicep workouts: cable curls, barbell curls, concentration curls, chin-ups, EZ Curls (wide and narrow grip), incline curls, and preacher curls. The researchers looked at EMG reading to determine which exercises lead to the most muscle activation. Here are the results:

 

Bicep workouts chart

 

Unlike EMG studies for other muscle groups, there was a clear winner. Concentration curls were found to elicit significantly more muscle activation than any of the other seven exercises. The reason appears to be that concentration curls, do just that… they concentrate on the biceps (activation in the shoulder was significantly lower for concentration curls).

 

Conclusion: 

So, be sure to add concentration curls into your program if you haven’t already. In case you don’t know how to do a concentration curl, here’s a how to video. Let us know how it goes!

 

Citation:

https://www.acefitness.org/certifiednews/images/article/pdfs/ACE%20BicepsStudy.pdf

 

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