The top bicep exercise according to a study.

[White_Lie]

I roll one at a time, with the pulley behind you.

What about lying cable curls?

 

[Repacked]

Cable in each hand or one attached to the bar?

Been going the single bar of late with a medium-slow pace.

 

[Repacked]

What about lying cable curls?

Could work, never tried it tbh!

I admit to being bi(cep) curious....

 

[White_Lie]

I don't mind doing GVT style cables with the bar as a finisher. 10 reps, 10 sec rest, drop one plate at a time till you do 10 sets. Wicked pump by the end

I haven't done the lying cables either. Feel like a douche pulling a bench over to the cables for some reason

 

[Goosey]

From what I see, the brachialis is the contributing factor to the results of the tests.

All things being equal, the barbell curl is the real deal, along with chin-ups

 

[Headley]

I thought incline curls were decent... Will change to concentration curls i think.

 

[Grunta]

Been going the single bar of late with a medium-slow pace.

Find that the kunce wants to twist/spin all the time?

 

[steveP]

I thought incline curls were decent... Will change to concentration curls i think.

I think the trick is to find exercises that isolate the biceps best. For some people, incline curls incorporate too much front delt. I know when doing concentration curls you really have to focus on keeping upright and not hunching over otherwise the shoulders will start doing some of the work. Like squats, everyone has different size levers and body shapes, so no one exercise will work best for everyone.

Like others have said, you don't need to purely isolate the biceps. I find they get a good workout during pull ups and underhand rows.

 

[Jungnaut]

I find they get a good workout during pull ups and underhand rows.

^This. I guess if your goal is for massive arms then train them direct but I am not and they sure get pumped up plenty doing as many pulls as possible.

 

[Grunta]

Booshit kunce, gotta PUMP dem gunz!

 

[White_Lie]

I find I bring the forearm and shoulder in more when I'm having a pull....wait, what?!

Also concur with the gruntster, pump dem gunz!

 

[Jungnaut]

Always remember to keep switching hands when having a pull, don't want mismatched gunz!

 

[joeblowforshow]

Forearm issue, really - wrist curls

 

[White_Lie]

Wrist curls? I'd prefer to pull more often. Much more enjoyable

 

[joeblowforshow]

Wrist curls are a synonym for the aforementioned auto-pleasuring

 

[Darkoz]

Studies are as useful as fly screens on a submarine

 

[joeblowforshow]

Disagree. There is proven knowledge and tradition. And a lot of tradition has only become such because it was studied and proven. And anyway, given the choice between anecdotal evidence and scientific study, I take science every time. You just have to learn how to interpret it.

 

[Darkoz]

Bodybuilding is an art, if it wasn't we'd all be doing the same thing and getting the same results

 

[Grunta]

These students used a machine to sense electrical pulses to determine muscle activation, woo pee fuken doo.
Kunce like Arnold built biceps bigger than these kunces have quads, cos the figured out why makes them grow.

 

[White_Lie]

Reps and sets kunce!