TRAINING THE BICEPS

This information is based on research studies by Per  A. Tesch, PhD., who is an internationally recognized expert in the field of strength training.  Tesch is a professor of physiology at the Karolinska Institute in Stockholm, Sweden. 

MRI (magnetic resonance imaging) was used to make these recomendations.  MRI were divided into three levels of gray.  Light gray meaning heavy muscle use, moderate gray meaning moderate muscle use and black, meaning the muscle was not used.  All MRI were done during weight training on experienced subjects all using correct movement techniques while performing 10-12 repetitions to failure.


Lateral  (short) Head

Dumbbells

Standing Dumbbell Curl neutral grip
Standing Dumbbell Curl with lateral rotation
Incline Seated Dumbbell Curl with lateral rotation
Incline Seated Dumbbell neutral grip

Incline Seated Dumbbell palm up

EZ-Curl Bar

Standing Biceps Curl with arm blaster

Straight Bar

Standing Biceps Curl with arm blaster
Standing Biceps Curl narrow grip

Medial (long) Head

Dumbbells

Standing Dumbbell Curl palm up
Standing Dumbbell Curl with lateral rotation
Incline Seated Dumbbell palm up

EZ-Curl Bar

Standing Biceps Curl wide grip
Standing Biceps Curl with arm blaster

Straight Bar

Standing Biceps Curl wide grip
Standing Biceps Curl with arm blaster
Standing Biceps Curl narrow grip




Brachialis

Dumbbells

Incline Seated Dumbbell neutral grip

EZ-Curl Bar

Standing Biceps Reverse Curl palm down

Straight Bar

Standing Biceps Curl with arm blaster
Standing Biceps Curl narrow grip


Best Biceps Exercise

Straight Bar

Standing Biceps Curl with arm blaster
Standing Biceps Curl narrow grip