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Best Science-Based Bicep Workout (Sets and Reps Included)

Curls for the girls.

The best science-based bicep workout does not have to be complicated. Try this one that has only 4 exercises.

A thick and tall biceps is challenging to achieve since the muscle group is smaller compared to the triceps. So if you want to have bigger biceps you need to train them accordingly and incessantly. Jeremy Ethier revealed his best bicep workout.

Jeremy Ethier is a kinesiologist student, fitness trainer, and co-founder of Built With Science. His YouTube channel has over 4 million subscribers and he delivers clear information with sound background research.

As expected, Ethier cites many studies to back his claim that the following is the best science-based bicep workout you could possibly do.

Firstly, know that the bicep is a two-headed muscle consisting of the short head and the long head. However, a third muscle, known as the brachialis, lies beneath the biceps and assists in flexing the elbows that will provide a boost on the peak of this muscle and provide more separation between the biceps and the triceps.

The short head gives the bicep its peak and the long head helps with bicep thickness.

Best Science-Based Bicep Workout

The workout consists of:

Incline dumbbell curl36-8
Concentration curl36-8
Reverse EZ Bar Curls36-8

Since you will only be doing 6-8 reps, you should choose heavier weights.

You must perform the exercises in the prescribed order.

1. Chin-Ups

  • Stimulate type 2 fibres

A study by the American Council on Exercise in 2014 compared EMG activation of the biceps with 7 different exercises. The chin-up was tied in 2nd for activation, alongside cable curl and only losing to the concentration curl.

Best Science-Based Bicep WorkoutSource: Unsplash

Ethier explains that chin-ups should be performed first in the best science-based bicep workout because it is a compound movement. Also, this muscle group best responds to heavy weight training.

2. Incline Dumbbell Curl

  • Long head

This curl variation will focus on your long head throughout the movement, which is a muscle that most curls tend to leave behind.

3. Concentration Curl

  • Short head

As mentioned in the previous study from ACE, the concentration curl showed the best bicep EMG activation.

To make this exercise even better, you need to combine elbow flexion and supination. To do that properly, turn your wrist out during every rep to activate the short head of the biceps.

4. Reverse EZ Bar Curls

  • Brachialis

“Flexing the arm with a pronated grip will shift some of the work away from the biceps and onto the brachialis,” Ethier says. Even though you are taking the activation away from the biceps, you should do this exercise to improve the overall aesthetics of your arm.

Best Science-Based Bicep Workout

Read More: How to Get Wider Triceps

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