BEST BICEP EXERCISEby: Robbie Durand If you were to ask any person on the street, what body part they remembered most about Arnold, they would say his “guns!” Everybody wants to know how to improve the look of their arms. Guys want them to be bigger. Women want them to be slender and toned. Arms, like abs, are at the forefront of most people’s minds because they look impressive. Arnold had great biceps, but is there a best bicep exercise? According to new research there is a best bicep exercise that reigns supreme to all other bicep exercise. There are several variations of the bicep curl, but this article is going to show you the best bicep exercise you can do in the gym. Incline Dumbbell Curl and Dumbbell Preacher Curl are two variations of the standard Dumbbell Biceps Curl, generally applied to optimize biceps brachii contribution for elbow flexion by fixing shoulder at a specific angle. The aim of this study is to identify changes in the neuromuscular activity of biceps brachii long head for Incline Dumbbell Curl, Dumbbell Preacher Curl and Dumbbell exercises, by taking into account the changes in load moment arm and muscle length elicited by each dumbbell curl protocol. |
Here are the three dumbbell exercises that the researchers examined: |
Dumbbell Curl Incline Dumbbell Curl Dumbbell Preacher Curl
They selected 22 male weight-trained subjects (doing resistance training for at least a year). These men were made to perform three different types of curls. Electrodes were attached to their biceps to measure how hard the biceps worked with each exercise. The Incline Dumbbell Curl and the classical Dumbbell Biceps Curl resulted in similar patterns of biceps brachii activation for the whole range of motion, whereas Dumbbell Preacher Curl elicited high muscle activation only for a short range of elbow joint angle. The researchers concluded that the The Incline Dumbbell Curl and the Dumbbell Biceps Curl resulted in a considerable neuromuscular effort throughout the whole elbow range of motion. The Incline Dumbbell Curl and the Dumbbell Biceps Curl may be preferable for the improvement of biceps brachii force in training programs.
So what the researchers found was that the dumbbell curl and incline dumbbell curl are superior exercises for activating the entire bicep whereas the dumbbell preacher curl activated the bicep for a short range of motion. Be sure to make dumbbell and incline dumbbell curls a core part of your bicep training routine for the best arm growth.
| Oliveira LF, Matta TT, Alves DS, Garcia MA, Vieira TM. Effect of the shoulder position on the biceps brachii emg in different dumbbell curls. J Sports Sci Med. 2009 Mar 1;8(1):24-9. eCollection 2009. |
Dumbbell Bicep Exercises – Build Muscle 101
https://www.build-some-muscle.com/ Sun, 14 Dec 2014 09:50:29 -0800
Concentration curls is the best dumbbell bicep exercise to shape the peak in your biceps. To execute this movement, you need to sit on a bench or chair (or on the bed), grasp a dumbbell and make sure that your leg (or knee) stays behind …
How to: Incline Dumbbell Biceps Curl | Muscle & Fitness
https://www.muscleandfitness.com/ Wed, 12 Nov 2014 09:01:00 -0800
To determine which exercise is the most beneficial for activating the biceps brachii, researchers compiled a list of the eight most commonly used exercises for targeting the biceps. Researchers found that the incline curl was at the top of that list …
