The science has spoken, and bicep exercises now have official rankings. Pure bodybuilding professional Jeff Nippard launched a complete tier record video evaluating 20 bicep workouts primarily based on muscle-building analysis, creating what is perhaps essentially the most educational strategy to score curl variations ever tried.
The Expert Behind the Bicep Exercise Rankings
Nippard brings legitimate credentials to the bicep train debate. The Canadian holds a Bachelor of Science diploma in biochemistry, earned the title of Mr. Junior Canada in pure bodybuilding (2012), and held a Canadian bench press document in 2014. His YouTube channel reaches almost 7 million subscribers who tune in for evidence-based health content material.
The biochemistry graduate approaches fitness with scientific rigor, having guest lectured at universities and coached professional natural bodybuilders and powerlifters. His academic background provides the foundation for analyzing complex research and translating it into practical training advice.
The Bicep Workout Tier System Breakdown
Nippard’s ranking system spans six tiers, from S-tier (his favorites) all the way down to F-tier (typically not really helpful). The analysis standards give attention to muscle-building potential, emphasizing excessive stress in stretched positions, comfy execution with out elbow ache, clean resistance profiles, and easy development strategies.
S-Tier Champions: The dumbbell preacher curl claimed the top spot for providing high tension in a stretched position while preventing cheating. The face-away Bayesian cable curl earned S-tier status for maximizing biceps stretch while maintaining even tension throughout the range of motion. Machine preacher curls also made the elite tier.
Notable Rankings: Traditional barbell curls landed in B-tier despite their popularity, with Nippard noting wrist strain issues and suboptimal tension curves. The controversial waiter curl received the dreaded F-tier rating, criticized for cranking wrists, awkward plate handling, and limited overload potential.
Best Biceps Exercises Tier List
S-Tier (My Favorites – Do Them If You Can)
- Dumbbell Preacher Curl – Provides high tension in stretched position while preventing cheating
- Face Away Bayesian Cable Curl – Maximum biceps stretch with even tension throughout range of motion
- Machine Preacher Curl – Locked-in positioning with excellent stretch emphasis
- Preacher Hammer Curl – Improved resistance profile for brachialis development
A-Tier (Strongly Recommend)
- EZ Bar Curl – Reduced wrist strain compared to barbell with good overload potential
- Standing Dumbbell Curl – Convenient exercise that works each side individually
- Incline Curl – Solid lengthened biased movement, fast setup
- Lying Dumbbell Curl – Extreme stretch version with tension in stretched position
- Standard Cable Curl – Even tension throughout range of motion
- Cheat Curl – Proper execution allows heavier loads with controlled negatives
- Strict Curl – All tension directed into biceps with wall bracing
- Hammer Curl – Number one movement for biceps peak development
- Inverse Zottman Curl – Combines hammer curl positive with supinated negative
- Modified 21s – Reordered sequence: shortened, full ROM, then lengthened partials
B-Tier (Still Do These in Certain Contexts)
- Barbell Curl – Accessible despite suboptimal tension curve and wrist strain
- Flat Bench Curl – Highest tension in most stretched position but limited progression
- Chin-Ups – Good for biceps growth but back muscles often limiting factor
- Low B-Tier: Traditional 21s – Fun challenge but suboptimal order sequence
C-Tier (Better Options Available for Most People)
- Scott Curl – Removes tension in stretched position, worse than 45° preacher curl
- Drag Curl – Limited muscle length change throughout range of motion
- Spider Curl – Biceps in shortened position with no high degree of stretch
F-Tier (Generally Not Recommended)
- Waiter Curl – Cranks wrists, awkward plate handling, limited overload potential
Science-Based Training Philosophy
The tier list reflects current hypertrophy research emphasizing lengthened partial repetitions and stress in stretched positions. Current studies evaluating incline curls to preacher curls showed preacher curls precipitated considerably extra distal biceps development, supporting Nippard’s choice for workouts that present excessive stress in stretched positions.
Nippard’s methodology incorporates biomechanics research and EMG studies, though he acknowledges these provide indirect evidence rather than definitive proof. The rankings represent educated interpretations of available science combined with practical training experience.
Biceps Anatomy and Exercise Selection
The video addresses both heads of the biceps brachii – the quick head on the within of the arm and the lengthy head contributing to biceps peak. Nippard additionally emphasizes the brachialis muscle, which sits beneath the biceps and might push the biceps up extra when developed, doubtlessly enhancing peak look.
For biceps peak development, Nippard identifies hammer curls as his primary motion, significantly when carried out on a preacher bench. The impartial grip shifts stress towards the brachialis whereas nonetheless working the biceps, doubtlessly enhancing the visible look of biceps peak.
Training Applications
The tier list provides practical guidance for bicep workouts and biceps exercises choice. Nippard recommends together with each S-tier actions in coaching routines, with the face-away Bayesian cable curl as his best choice and the preacher curl as an in depth second.
The rankings suggest prioritizing exercises that present stress in lengthened positions over these with zero stress at full stretch. This strategy aligns with rising analysis on lengthened partials and stretch-mediated hypertrophy.
While acknowledging limitations in current research, Nippard provides transparent rationale for rankings based on biomechanics, tension curves, and practical considerations. The approach reflects scientific thinking applied to exercise selection for optimal biceps exercises and best bicep exercises identification.
The comprehensive evaluation covers traditional movements like barbell curls alongside specialized variations like drag curls and spider curls, providing guidance for both best biceps exercises selection and identifying less effective options for biceps workouts programming.
