Traditional biceps curls are a cornerstone arm exercise for beginners but far from the best option for intermediate and advanced lifters. Most tension during standard arm curls occurs mid-rep, but many back exercises cause more tension in the same position. Therefore, standard biceps curls alone won’t maximize biceps growth.
The results of a 2025 study comparing incline curls and preacher curls suggest which might be more beneficial: (1)
- Incline curls produced more upper biceps growth due to a greater stretch.
- Preacher curls showed superior lower biceps gains by placing more strain near the elbow.
[Related: 4 Studies to Determine the Best Biceps Exercise]
The brachialis and brachioradialis muscles in the lower arm also contribute to arm size, possibly explaining why the lower biceps grew better from preacher curls.
Another unpublished study compared the same movements using more accurate MRI scans and saw similar outcomes.
“Theoretically, to maximize overall biceps growth, you want a harder challenge at the bottom, like during preacher curls, without the arm positioned forward so the biceps are more stretched,” Built with Science creator Jeremy Ethier says.
Based on recent research, Ethier consulted muscle-building experts to determine the best biceps and triceps exercises. Here’s what he discovered and the three movements you should do for arms:
[Related: Your Arms Need These Exercises]
The Best Biceps Exercises
Pro Natural Bodybuilder Alberto Nuñez recommends reverse preacher curls, which stretch the biceps better than the traditional version.
“By lying back on a preacher curl bench, your biceps are still challenged near the bottom, but your arms aren’t held in front of your body, so the stretch is greater,” Ethier explained.
Alternatively, Renaissance Periodization co-founder Dr. Mike Israetel suggested flat bench dumbbell curls with the arms behind the body. This stretches the biceps more at the shoulder than neutral or preacher arm curls. “Once you try it, it’s like the Cristal of Champagne of biceps exercises,” Dr. Israetel claimed.
“It gave the biggest pump and post-workout soreness I have ever had,” Ethier admits. “It’s easily become one of my current favorites.” That said, it can place a lot of stress on the shoulders. Leaning against the edge of a bench is more comfortable and similarly beneficial.
Bayesian cable curls, with the arms stretched back, are another great option. They’ll all work, so choose the one that is most accessible or feels best.
The Triceps Dilemma: Don’t Forget the Long Head
Many gym-goers prioritize pushdowns and dips for triceps. While effective, these exercises bias the lateral and medial triceps. However, the rearmost long head is the largest triceps muscle and the only one that crosses the elbow and shoulder joints.
Unlike the other two heads, the long head extends the arm behind the body. To fully stretch the long head, the arms have to be overhead. What does this mean for triceps training?
A 2022 study compared overhead extensions with pushdowns over 12 weeks. The findings found:
- Overhead extensions caused 1.4 times more overall triceps growth than pushdowns.
- All three triceps heads grew more with overhead extensions than pushdowns from the superior stretch.
It’s unclear why or how the other two heads grew more from extensions, but Ethier assured, “Researchers used MRI, which is the gold standard for measurement, so the study is strong.”
The Best Triceps Builder?
All of the experts Ethier spoke with agreed overhead extensions are the best overall triceps exercise. However, they each preferred a different variation based on joint comfort. Thus, there’s no best, but the one that feels most comfortable for you.
Ethier’s Triceps Extension Tips
- Stand close to the cable machine for vertical tension.
- Keep the upper arm vertical if using a dumbbell.
- Use a full range of motion to maximize the stretch.
While you don’t have to ditch all other arm exercises, these might offer the best bang for your buck. Thus, Ethier recommends three sets of 10-to-15 reps per movement at least once or twice weekly.
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Reference
- Kassiano, W., Costa, B., Kunevaliki, G., Lisboa, F., Stavinski, N., Prado, A., Tricoli, I., Francsuel, J., Lima, L., Nunes, J., Ribeiro, A. S., & Cyrino, E. S. (2025). Distinct muscle growth and strength adaptations after preacher and incline biceps curls. International journal of sports medicine, 10.1055/a-2517-0509. Advance online publication. https://doi.org/10.1055/a-2517-0509
Featured image via Shutterstock/BLACKDAY
