Biceps Exercise Tier List (Simplified)

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Have you ever wondered which biceps exercises are the BEST? Thats what we will look into in todays video! For this tierlist, i chose these exercises: barbell curl, close grip ez bar curl, behind the back cable curl, ez bar preacher curl, machine preacher curl, spider curl, dumbbell curl, arm blaster, incline dumbbell curl, concetration curl, cable curl, dumbbell preacher curl, hammer curl, reverse curl, cheat curl and waiter curl. All of the rankings are based on my own experience, and not on useless scientific studies. But you should always keep in mind, that everyone is different, and something that works for me, might not be so great for you. So dont forget that!
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#biceps #tierlist #bicepsexercise

[@trainerwinny]

The NUTRITION PLANS are finally here, take a look! 🥗 bodybuildingsimplified.com/

[@ajb31]

no way. this is perfect today is back and biceps

[@Joe82674]

bro its sunday

[@atharvature2109]

Same

[@RealWilsonMusic]

Push day for me

[@random_videos_clips]

Samr

[@birajyadav7810]

Bro same I'll wake up in few hours to hit both

[@x1g728]

W channel The humbleness, the muscular build, the emoji face and the accent all combine to make the wholesome gym bro we all need

[@wiktordembkiewicz4763]

Bro, I found your channel yesterday, and I love your sense of humor and videos. They are a great thing for our gym community. Keep up the good work! I binge-watched all your videos yesterday, hahaha💪

[@darthconquest1046]

I feel like the algorithm promoted this channel to me this weekend also.

[@nabeeliscool6468]

omg me too@@darthconquest1046

[@PurpsMalurps]

Literally same as me, bro is blowing up

[@Therockscat]

Same man

[@antoleo2]

In what category would you put chin ups?

[@Lev782]

This channel deserves to blow up. Every video Highlights all the good info I’ve learned over the years and still mentions the others but places them in lower categories. Straight no BS info for beginners and great refresher for the experienced lifters. Thank you!

[@georgeshannon4417]

might be my fav fitness youtuber on the platform, always straight to the point and very helpfull.

[@IonessKovici]

A tierlist on leg exercises or ab exercises will be nice next. I like how the explanations are easy to understand. Bodybuilding and fitness as a whole doesn't have to be overcomplicated.

[@atomikablaze830]

He already has an ab tier list

[@shiroimekuooniwa5110]

Winny’s videos are sooo good, they’re so relaxing 😂😂 I really hope he gets the recognition he deserves. No bs just straight gym knowledge

[@B4rzus]

Bro... What else I can say than just huge THANK YOU... I know there is a lot of comments and probably u won't see it but u give me really big motivation to just go to the gym and try something new, something I have seen a lot of times but was stressed about doing it or by the technique that will be poor. I love your videos, I have watched almost every video in the last 3 weeks. You are my motivation, my teacher and my "guru". Thank you for each video you have made, sending a lot of love. Keep it up buddy!

[@Uni_lifts]

Dude your channel is so helpful especially in a fitness world with so much misinformation, you’re helping so many people.

[@dsaikon]

I would put regular dumbbell curls in S Tier aswell. I usually do one hand at a time, and as you mentioned with another exercise, you can use your other hand at the end of your set to push beyond initial failure and get 1-3 extra negatives. This gives it an advantage over Barbell Curls in terms of Pump. However, both variants are awesome, and I feel like i can produce more power on the barbell, simply because it kinda feels compoundy.

[@SaintPimp]

you absolutely helped a brother out with knowing more about the gym. I started 6 months ago, nd now am actually seeing some true gains. Nothing but appreciation for what ya do. Hope others who are starting out find you as well. Thank you, thank you, thank you!

[@goth9ever]

I am SO GLAD i found this channel! Would love to see a tier list on the different variation of push-ups or leg exercises! Keep up the great work!

[@lv3234]

glute reveal when?

[@darthconquest1046]

I train biceps at the end of my leg days in order to motivate me to train legs 😂 5 x 10 barbell curls, then I run the rack on dumbbell curls from 35 lbs down to 5 lbs. Sometimes I go back up if I'm feeling particularly motivated.

[@cdjurfitbghynkmv7787]

far too much volume mate

[@imondebnath2360]

im just a couple months into working out and this is lowkey the best video ive seen for bicep training ever tbh thanks

[@davidsolarte7501]

Just recently found this channel and i swear to god it's the best thing I've seen, so useful yet so simple!

[@Lezduit1]

Forgot the best, chin-ups.

[@arch6384]

😂 good but best?

[@Lezduit1]

@@arch6384 Yes look at gymnasts biceps

[@excal5529]

​@@Lezduit1most of them started when they were 8yo and that's considered late for gymnastics. So obviously they would have decent arm size after training so many years, even with generally ineffective movements.

[@rayansimaan3852]

Jesus Christ bro they don't do just chin ups they mostly get it by straight arm exercises like hefoso planch and such its good but not the best it goes in A tier​@@Lezduit1

[@KingofCurses-Sukuna]

Its a more of a back exercise

[@rudiebjones]

I'm adding more arms and core to my work week so this is going to be a great video to watch!

[@Solarris]

There’s a lot of errors and false information in this video. This is HIS opinion not science or facts so take it with a grain of salt.

[@anabol_bob]

​@@Solarris I agree with you, this is not a science based lists. Bug imo you have to choose exercises you like, instead of just the "science-based" exercises. If you enjoy your workouts you are going to be much more consistent, and we all now consistent it Is the key. I personally agree with his list because i love ez bar curls, spider curls and machine preacher curls, are they the best curls exercises according to science? Maybe not, but my biceps are bigger than some of my friends who uses only the science-based exercises

[@apr7853]

I've been going to the gym since 2015 and I feel like Im still learning new things every day! WE NEED A LEGS & TRICEPS VIDEO!

[@wadihhamza8297]

Your channel is one of the most informative channels out there, thank you for your hard work

[@1wed228]

Bro is talking facts and I´m sure that this channel is going to blow up! Great work and keep up! ❤💪

[@LeventK]

I'm going to start going to gym very soon, this will surely help! Thank you, man.

[@monkemods6472]

Let's go dude 👍

[@dustinhoornaert3485]

I would recommend watching many more videos, having different ways to work the same muscle is HUGE. Space and machines are often times used up and having a variety of options is gonna get you ahead. Then you have no excuse to skip out on an exercise.

[@tankenjoyer1891]

tbh try to learn proper form for the ones you wanna do and 9to 12 sets is the best range for working most muscles

[@russian-thrive]

Love the simplified tier list for biceps exercises! It's so helpful to see them ranked based on effectiveness and simplicity.

[@watergunbrares]

i adore ur tier list man these helped me A LOT. keep it up king we love you

[@sloppiesweeaboocorner]

Cant wait for the triceps tierlist! I feel ive been neglecting the boys since i cant do skull crushers since my elbows screwed up so im pumped to see some good alternatives

[@Autonamatonamaton]

Try some straight arm dumbbell pullovers, I do those when my elbows are sore and they blast your triceps without flexing your elbow

[@denisehouck5766]

u only do skull crushers for triceps? i’m confused

[@petruciubotaru760]

@@denisehouck5766 if u do them to failure they are enough, they work all 3 heads

[@sloppiesweeaboocorner]

@@denisehouck5766 no theyre just one of the exercises ive seen everyone doing at my gym

[@sloppiesweeaboocorner]

@@Autonamatonamaton rad thanks man

[@timothyrushdan8570]

I’m glad you blowing up! Waiting patiently for a leg tier list

[@standby_]

You're absolutely amazing man! I discovered you and I watched all your videos in 3 days. I learnt a lot from you bro. Keep up the good work. 💪💪

[@uprisingjc_sub6664]

Behind-the-back cable curl and concentration curl as my own go-to bicep excercises. Thanks for the info.

[@user-wy9bp6yi5s]

Same but I think cable is good but when do the behind the back variation it releases more range of motion which makes your bicep gains increase

[@scorpion_m8627]

We want forearm 😠😠😠

[@udayvarma756]

Play with your johnson bro Dont forget to use the left hand too

[@scorpion_m8627]

@@udayvarma756 😂😂😂

[@WheresCupcake2124]

Reverse curl

[@isaacnewton1643]

@@udayvarma756always forget to use my left

[@AM-cz4fd]

Started doing wrap arounds with the bar and my forearms exploded

[@Gareth_Thimbilton]

Probably the best fitness channel on the platform. Amazing video!

[@Adrnvz]

I just started watching your videos and I really appreciate your in depth explanation of each exercise. I just went back to the gym after staying away for 4 years. I asked my best friend who's been hitting the gym for 7 years now to guide me on bodybuilding but he got fed up for some reason and won't even give me a routine now... So thanks to your videos, I can have more options and build my own routine instead of relying on someone else. Can't wait until you do the legs tier list!

[@trainerwinny]

Do you think that you have BAD genetics for bodybuilding? You dont! Here is why: kzbin.info/www/bejne/j3m4l2hqoK55q6s&ab

[@samsonait]

I also see a lot of guys who are in to gymnastics (olympique) doing the chin up with reverse grip with sleight turned back. It’s like a compound lift for the biceps. Really really good feeling in the biceps

[@MalasMenanggapi1140]

I want to share my experience.I feel my biceps more in lenghtened position. So i was doing something like dumbbell front raises but with supinated grip and with 45° to the side, and for advance i do the cross on the ring. You can try chin ups and hold at 90°(of your hand). Feel free to ask more🙂

[@MacSuperior_]

just trained biceps today, watching this video now anyways! I found your channel recently and watched a lot of the vids, the content is great! i recommended your channel to a friend that is just starting their gym journey! keep it up!

[@bradshuby]

Can't wait for the Tricep Exercise tier list! Love the videos!

[@avarage_consumer5779]

I was thinking about looking for better bicep exercises today! Thank you for the video!

[@sumarnoatika2904]

unbeatable bicep workout and my favorite is weighted Chin UPS it really hits my bicep as hard as it can and pumps my bicep and forearms amazingly compared to any curl What I have done, I did WEIGHTED Chin ups, not regular Chin ups, so Chin ups are added with weight using a vest or belt, not just body weight. The biceps will absolutely be stronger and It's getting thicker💪🔥🔥🔥🤩

[@RomesPompeii]

​@@sumarnoatika2904have you tried using a close grip on the lat pulldown?

[@avarage_consumer5779]

Could you recommend a bicep wrokout that uses dumbells? Because I don't have a bar for chin ups@@sumarnoatika2904

[@sumarnoatika2904]

@@RomesPompeii I don't use Lat pull downs but bar pull ups so close grip weight Chin ups for biceps and close grip weight pull ups for Popeye forearms🔥💪💪🔥

[@salguido8448]

please do more muscle group tier lists these r my favorite things to watch rn

[@artonio5636]

I agree but bro’s gonna run out of muscles to rank eventually 😭

[@yewtewbstew547]

@@artonio5636 The classic KZbin fitness channel problem; there's only so much info to cover haha.

[@enderyldrm4369]

i had been waiting it for years.Thank you

[@ayeeyookevin5669]

Awesome video! We’re definitely gonna need a leg tier next🙌🏼

[@kylewest4212]

Your videos got me back into the gym so thank you, and keep the vids coming brotha great things are coming 💪😎👍

[@mubblr]

I needed this yesterday!! My next arm day gunna be epic! I'm a gym noob (bulking from 150lbs) really excited for my journey, your videos along with DR Mike, and sam Sulek sre really helping! Thx bro, love form England.

[@GymFreak2099]

try watching max euceda, his vids are motivating, he has good tips and an amazing physique, check his videos from about 1 year ago

[@yewtewbstew547]

Mike Israetel is great, I wish channels like his were a thing when I started lifting.

[@fergusonimagery645]

same here, count your calories and stay consistent. We have one body let’s see what it’s potential is 💪🏼

[@balor7872]

Alex Bromley is really good for beginners aswell some really good advice and taught me alot

[@mart3418]

Keep learning from Dr. Mike definitely one of the best people in the industry

[@_noni_x]

helped me a lot with what I’m targeting and how simple this was. GOAT 😊❤

[@Liamfillet5600]

Thanks man! I really needed the assurance on the concentration curl my friends told me it sucks but i personally like the burn! Keep up the good work man❤

[@kentuckser3133]

Omg so glad you mentioned the barbell curl!! I randomly tried it once and it massively increased my pump and gains since then Just feels weird using a barbell for curls in a gym lol

[@stunzedwollows7705]

You forgot chin ups

[@SaeSaeyoungyoung]

YES, I'VE BEEN WAITING FOR THIS ONE 🙏🙏🙏

[@Aquaman-rq1jl]

When do you Upload a Tricep Tierlist? I found your Channel like a week ago and I have to say you make great, simple and sympethetic videos. I love it!

[@satyamrawalji5942]

Great video! In addition, I would say chin ups could be a great bicep exercise as well, especially if you treat the ascent like a curl. Close grip chin ups also.

[@Monorat]

It is literally such a good bicep work out. People confuse it with pull ups too often and assume it's just a back exercise but God damn my biceps get pumpppped when you're doing proper form reps, but close grip is definitely a great idea to increase load on the arms

[@Chazman2705]

There’s many out there who see it as the best bicep builder

[@pabloecia]

I disagree. The biceps are such small and very weak muscles compared to the back ones. When doing chin ups, a variation of pull ups, the work is happening most on the back and that is final. There are better exercises, such as the ones that Winny mentions, if your objective is to grow your biceps.

[@Monorat]

@@pabloecia booooo, if you're objective is functional and relative strength then chin ups all the way, if your goal is muscle volume, then yes other workouts will certainly get more hypertrophy I'm sure. But chin ups are an extraordinary arm and upper back combo exercise dude.

[@WowzaBoyz]

If you do close grip pull ups with solid form, it essentially acts as a dumbbell pull over. You feel it in your chest and everything

[@herobrinegamer0434]

Doesn't Hammer Curls target the "Brachialis" Which sits at the side of your arm right between the long head of your Bicep and the medial head of your tricep? It gives your Bicep a thicker look, when looking from a front. The Brachioradialis is a part of your forearms and it can be trained with some reverse grip curls. It also helps with pull-ups or arm wrestling.

[@bestcity0979]

I was wondering that too?

[@giansitou3575]

man this channel is the best!!! love from Argentina

[@davidmayora6571]

Loving the videos, keep it up champ.

[@sandermatthijssen264]

Close grip pulldowns or chin-ups are among the most effective biceps-targeting exercises since it uses the biceps' full range of activation across the range of the shoulder joint. There's plenty of video's about it, also just look at gymnasts' biceps. It isn't a biceps isolation exercise, but that doesn't mean it should be missing from this video, especially when you talk about treating the biceps as a major body component. Just my 2 cents :D

[@Solarris]

Ah yes, the exercise in which targets ur back is the best for your biceps!!! Average 60s science….

[@mart3418]

It does use a full range of motion, but the mechanical tension on the bicep is relatively weak at the most lengthened position in a chin up due to the short moment arm. The lengthened stretch position also happens to be the most hypertrophic part of the movement

[@Solarris]

@@mart3418 great knowledge 100% facts

[@TheBigRy1]

Yeah, 2 cents is already worth very little. It's crazy how you made it worth even less.

[@sameerkharade7750]

Science based tier lmao xD

[@MMBNMalternateaccoun]

Absolutely wonderful. Getting back into working out after not doing it for over a year and Ive gained back over 50lbs and have lost alot of muscle. Thank you for this video! very infomrative

[@lefterisarnakis1797]

thank you for guiding me as a newbie through my gains

[@veradun1563]

If you don't want to injure yourself with preacher curls, just drop the weight and the ego and stop doing half reps! I see so many people too much weight on this exercise and not going all the way down. Of course you'll injure yourself if you stretch your bicep with a weight it can't control. Instead, use lighter weight, and you'll get more gains because you are reaching a better stretch, plus you won't injure yourself.

[@Moonev_Fantasy]

That's amazing. Thanks!

[@BunnyRSiiXxX]

Brotha im about to hit the gym and my time is 6am i was doing my morning business when i stumbled on this channel and with in 2 minutes i liked and subscribed !!!! Keep up the good work my man 💯💯💯

[@amalpdinesh4149]

this dude is amazing. Great content brother.

[@xeus1]

was waiting for this ty man

[@aswasmaliekkal6411]

I still go to the gym with confidence because of you. Keep Going 👍

[@pablolagos5532]

Let’s goooo, love the tier lists!

[@xDeathBySpikesx]

I love doing incline DB curl, machine preacher curl and cable hammer curl hits it from all angles these are great exercises!

[@cyrusbaker8864]

Thank you for the great content!!!

[@WildJester]

Very informative video and well explained! Glad you popped up on my recommendations!! I love working my biceps, I always do barbell curls with an ez bar, and do them around the beginning of my workouts, great idea!

[@BeefyBryan]

Love this list bro💪🏽

[@dancingchef4524]

Hey bro i love your vids its super helpful and well explained. I have made improvements because of your content , you deserve a bonus 🎉

[@Sie93]

Good to see your channel growing brother , I follow you at 2k but now you are at 136k (unbelievable 😮 )keep going

[@newcloudyy]

Perfect timing with this upload

[@adhyankumar9492]

I started using your ppl split and it has been working well for me.

[@isbalancerice8864]

brother winny, i'm already hype for your triceps tier list 😤

[@trevormwangi6776]

Another awesome video!

[@floidjrarcenas7929]

Thank you for simplifying ❤

[@Gumbel69]

thx for the video, great work 🙂

[@walterbaya2020]

Broo I discovered your channel last week and Ive been bingging all your videos. Keep it strong man. Also hyped for leg tierlist

[@jayjones5990]

I need a good tricep tier list! Love these videos!

[@Treetoshot787]

love u man keeep uploading man love ur videos

[@UwaveTopper]

Bro i love your vids it helps me a lot

[@pica-pau4581]

I was already doing dumbell preach curl but damn, i started using a straight bar and well, absolutely amazing

[@vivaanartwani3891]

Your channel is amazing for beginners and it helps to gain new knowledge ❤️. Just subscribed you 👌🏻

[@user-fi1ml1rd5d]

Tried the ez bar preacher curl for the first time today. Man let me tell you, I never felt a great pump like that.Keep up the great content.

[@kaanmehmetbuturoglu6530]

Definitely the best gym channel, unquestionably

[@danielheller11]

One of my favorit YT channel good and simple love it🔥❤️💪💪

[@unbeholfen4221]

please never stop winny

[@hughw2377]

Good and straight to the point

[@danielsinko9010]

I just subscribed about a day ago, and maxed out all the vids. Clean & lean + very informative. I barely can wait to see more tier lists to come out (i try to figure out a basic full body routine for my self after years of pause to get in shape). I would ask if you would rank the pull up (not chinup) under the piceps, wat tier would you give ? Thanks for advance, and keep up the good work!

[@hotdawg8988]

Your video are amazing info !!

[@Abibas69]

Amazing video!

[@azain47]

Hey vinny. I love your videos and they have been helpful to me. I'll be grateful if you could make a video on training splits, like 1 muscle/ day 2 muscle/day and enlighten us on which is better and why. Thank you.

[@zhouzou2]

gotta see your tier list for legs! preciate the content brother.

[@lonelyetc]

Wow bro your explanation is so good, i can 100% percent understand what are you saying, this is a very good helpful video, thank you so much for making this content.

[@icn1438]

I am currently looking for some other bicep excersises after I experienced strong forearm tension with the compound lift and didn´t know then which I should do and what´s the best. So thank you man we all gonna make it!

[@Breezyfit]

I would recommend doing the dumbbell variation, as it is much better in just focusing on the bicep and not recruiting other muscles.

[@nichtlachen1554]

YES I was waiting for this one :D

[@diongarcia2408]

My favorite group of muscle, thanks trainer winny. Greetings from Peru

[@_Savage-]

You’ve become my favourite fitness channel

[@user-fb1kx3hz4u]

I was just got on KZbin to search for a bicep video of yours and this was the first thing on my feed. Didn’t even have to search

[@PurpsMalurps]

wth this video is blowing up compared to your other content 150k in 18 hours is insane for you, but honestly deserved and deserves more attention

[@ejdamos6471]

Thx man this one really help

[@user-oi1hc6im9g]

Thaks bro :). And can you make forearm workout tier video? 😊