The Best And Worst Biceps Exercises

[@juliafloridausa]

Tier list with timestamps S+ tier 10:29 Face Away Bayesian Curl 15:05 Buy Jeff's book! S tier 04:25 Dumbbell Preacher Curl 07:00 Machine Preacher Curl 14:15 Preacher Hammer Curl A tier 02:46 EZ Bar Curl 03:38 Standind Dumbbell Curl 05:19 Incline Curl 05:34 Lying Dumbbell Curl 10:09 Modified 21s 10:12 Standing Cable Curl 11:11 Bayesian Cable Curl Variation 11:46 Cheat Curl 12:32 Strict Curl 13:08 Hammer Curl 14:25 Inverse Zottman Curl B tier 01:57 Barbell Curl 06:30 Flat Bench Curl 08:31 Chin-Ups C tier 06:08 Scott Curl 07:36 Drag Curl 08:11 Spider Curl 09:01 21s F- tier 07:16 Waiter Curl

[@Fafnir8080]

bro how, you did that in lless time then the video is long

[@wesb9532]

Thank you! 🙏

[@hmmm3622]

thank u bro

[@andygeo7203]

You beast! so early!

[@davidalbee5039]

I’ve had the book preordered for over a month. But still not out for several months..

[@yoveltsoref3918]

I pulled out of my wife for this

[@Impoosta]

Good, fkn your wife is killing your gains.

[@Kyzerii]

💀💀💀💀

[@tonyscalze4077]

That must have been the quickest dropset of the day

[@issammelzi728]

Crazy

[@MikeJones-ip5zk]

Wrong pump bro

[@doktorzomboss2003]

We need every muscle group from this format

[@j.e.t.v4016]

Have you been watching his channel long?

[@KaptnJolly]

we will ...

[@user-xi9bm9fi9e]

hes done this for chest, back, triceps, quads, delts and now biceps

[@stevend481]

Are you new? This is Jeffs main content

[@jacobstirling2963]

Bro I know he has done it for like everything but like I need a forearms one and a shoulders one

[@Micah-z9u]

You know those KZbinrs that don’t upload often but when they do it’s going to be a banger that’s Jeff Nippard

[@malique-imran05]

Babe wake up Jeff Nippard just posted

[@ThundererR64T]

No waaayy, i was looking through your channel to see if u made a biceps tierlist yesterday, i have been blessed with this drop !!!

[@afifsamirnasreddine3768]

Excited to see the updated video in 4 years after new research shakes up the criteria.

[@SirAlexanderdeLarge]

Yeah, because science is not about dogma, but the furthering of human knowledge, even if that means calling into question its previous notions. 🤷🏻‍♂️

[@stevend481]

​@@SirAlexanderdeLarge ok pencil neck

[@exilewingul1386]

​@@stevend481Good old ad hominem

[@warumich7201]

@@SirAlexanderdeLarge Always shifitng results derifed by the same methology means your methods are bad. But obviously you know nothing about science and just repeat buzzwords.

[@afnanuddin-y7e]

17s ago is crazy love you jeff

[@paritoshbhandari8413]

Stfu

[@NineInchFailz]

Literally the highest production quality of any fitness creator on youtube.

[@dt1458]

Holy buckets! Dr Density has some content to review

[@thegoldfish123]

IT'S NOT ABOUT YOU JEFF!!!!

[@redwojak5182]

thank you for being my friend. eric will love the bs exercises in this list.

[@Hebra1]

The live cable upside down hip thrusting headbanging swinging turning lengthened partial myorep incline bayesian curls on the bench on a preacher reaction in SSSSS+++ tier will be crazy

[@noahriley9717]

BUT ERICCC

[@user-js7lo7xs2u]

Please don't use holy with buckets or anything like that there is one holy and that is God Almighty

[@jqtt3280]

Predicting Bayesian Cable Curls #1

[@r32juan]

Taking bets

[@falconswiss5217]

Face away, Bayesian Cable Curl I bet.

[@PinkKoalas]

Literally 😂

[@chimera-san]

Bayesian Curls be the best. Nothing has helped my biceps better than this very exercise for my long-gen biceps.

[@stack4229]

Betting on preacher curls

[@willmakk]

Eric about to have an aneurysm seeing barbell curls in B tier.

[@bennaz123]

And rightly so given the other nonsense in A tier

[@josemanuelcregoharo6681]

Can't wait to see what the next tierlist will be Maybe forearms?

[@lemmy9362]

I train at home with my handmade cable machine. Since I don't have much equipment, I used cable curls with a rope grip with a knot at the end of it. The rope adds rotational force towards me which really targets my biceps peak giving me a great pump afterwards.

[@sofusrudaa7502]

I’m so stoked to see the Bayesian Cable Variation, as I’ve done these a few months. Never seen anyone else doing them, so I’m glad I’m not completely crazy. They feel SO good, especially if your cable setup has an adjustable brace for your back, as they do in my gym

[@j3aan610]

One's Spidey Senses started to tingle at 12:00 👀

[@termin8or123]

The timing is perfect here. I was just about to hit up arm day. Will incorporate these now. Thank you.

[@BeastmodeJones316]

Man! I’m surprised there aren’t any high cable concentration curls on the list. 🧐💯📝📝📝

[@ColFighter018]

Look who it is! Legend 💪

[@user-js7lo7xs2u]

This is for nattys 😂

[@blessedUN]

Love these videos Jeff please continue to do this for all the muscle groups and put them in a playlist

[@Electricspeedking]

BEEN WAITING FOR THIS!

[@coreyyoung5421]

The video we’ve all been waiting for!

[@jaitejbaddam1660]

"Jeff Nippard just dropped" is the fitness equivalent of Kendrick just dropped I will die on this hill

[@alantinoalantonio]

More like new SLAYER album for me. \m/

[@unevenly4376]

kanye*

[@tomk5684]

@@unevenly4376🤣

[@andrespujols9721]

GLAZE

[@Mmmmchocolate]

Kendrick?

[@VazerIsMe]

Finnaly Im a 14 yo Guy thats been going to the gym, I’ve made my program based off of your vids love how you rate them and how good you are at explaining keep it up ❤

[@papasalvo]

11:16 ok I'm going to hit you with a few. Alpine Curls, Mountain Man Curls, Climbers Curls, Wing Curls

[@satnav12345]

Don't forget the sitting no effort half curl

[@SpeedyTurtle1mil]

Spider-Man curls

[@OlSCrabs]

Perfect timing. Yesterday was biceps day in the gym, which means that today is also biceps day in the gym, so I'll be able to incorporate this immediately.

[@soniasilva1075]

I hope the next one is for forearms 🤗

[@junaidharis5990]

Always so happy to see your videos backed up by science and logical reasoning 👌👌

[@Blix_]

Babe wake up, Jeff finally dropped his bicep tier list

[@Matt-iq7ci]

Will always respect this man for being natural and keeping it honest for his audience. Another fantastic list

[@JoannaHiggins-nr1ky]

Saw this twice and it's still good!

[@Jxyden-nb5uv]

Been waiting for this for so long. Thank you so much Jeff

[@josithallen8789]

You missed the most popular CONCENTRATION CURLS .....

[@samuellegesse23]

It give me the best pump i usually make it my finisher but you’ve to use full range of motion

[@abdessamedgacemi4775]

Thanks Jeff for the quick response.

[@RecursiveTriforce]

Please call them "Naruto curls"

[@GHAMVs]

Hell to the yes on that hahah

[@alexmodnueldo8493]

11:36 agreed

[@aaronw-arrior9974]

Thank you for bein my friend!

[@evoo8214]

I can't wait to get 25mins of content at 0s of the video

[@truthahnsalami4863]

15:05 Full Tier list

[@HighOctn]

I look forward to these, I tweak my 6day split with these videos

[@ollieklink2271]

ITS NOT ABOUT YOU JEFF!

[@SuperMicQuest]

The Sticky Ricky 4 part review saga is gonna be thick, stacked, succulent and jacked! I cannot wait!!!!!

[@Noodlessssss]

I think the reverse grip pull-up / lat pull down would be a great addition to S-tier

[@doggo64]

Fuck no

[@XegaZero]

I actually started doing single arm "High" Bayesian cable curls 2-3 years ago when I started to hear about the benefits of working the muscle in a stretched position and only had a pulley attached to ceiling. It was weird at first but I kept doing them as they felt challenging and wanted some variety in my bicep workout.

[@LisaAlbertina-j9l]

*JEFF REAL FANS LIKE THIS COMMENT* 😘💖🫶🏻

[@itsink6754]

Haha i litterally was wondering if this was your first video and it was lost or you just hadn’t made it yet I NEEDED THIS

[@aaravbaid6164]

Who else likes the old hair

[@anthonydunne6001]

Winter arc type shii

[@TheCloudCreation]

This will be a bit of a long comment, but I would like to have a discussion about it with anyone willing to read it, especially you Jeff. I've been trying out those lying dumbell curls since I saw them in Mike's video as well and I really don't know how I feel about them. On one hand, I do feel an amazing stretch and get awesome tension at the bottom, but I also feel like it puts too much stress on my front delts. Especially towards the end of each set, I feel my front delts taking over at the bottom. The same goes for any of the baysian cable curls (with extreme stretch, mild stretch or anything in between). It's important to note as well, I do make it a high priority to NOT move my shoulders during the excerice. I keep a very strict and rigid shoulder position so I don't start doing front raises when getting close to failure. I am actively trying to not include my front delts in these lengthened bicep excerises. Regarding this, I have two questions: 1)Is it actually my front delt that is taking over? Maybe it is just the feeling of the bicep tendons that wrap around my shoulder in the same location as my front delt, and because I feel activation in that area I am just attributing to front delt activation. How would I be able to tell the difference between the two since the muscles overlap one another on the body? 2) I can do nearly 2x the amount of weight on a dumbell preacher curl, as I can with a lying dumbell curl. Shouldn't I just prioritize the excercise that allows me to put the most tension on the biceps since muscle growth comes from volume (a combination of weight + reps) and I am essentially getting half the bicep volume in on my 'Pull 2' days where I do lying curls vs my 'Pull 1' days where I do preacher curls. Last note/bonus question: After my preacher curls, I can feel that my biceps got a good workout. They feel sore and my skin feels like it is stretching around the biceps. I do not feel that AT ALL when I do any behind the back bicep curls (whether it be baysians, lying curls, etc) I only feel like the front of my shoulders are going to fall off, and I get virtually no bicep pump. The reason why I still attempt any shoulder back bicep workouts however is because I've heard that curls with arms in front (preacher curls or similar) focus on the short head, while curls with arms behind (baysian curls or similar) focus on the long head. Is this true? Looking at the anatomy of the bicep, this doesn't make any logical sense to me since both heads cross over the shoulder. But so many people in the fitness industry talk about the importance of targeting both heads, that I have to think there must be something to it. Even in this very video, Jeff specially mentions the long head of the bicep when talking about any of the stretch focused bicep excercises.

[@turnippatrol4607]

Probably the biggest advantage of the preacher curl exercise is that the pad anchors your upper arm into position. This allows you to put 100% of your energy into the curling muscles. You mention feeling your front delts during the lying curls - this is unavoidable as you push to failure, because your arm is hanging free. Even if you train with a lot of discipline, and avoid cheating, there is still some energy being wasted on managing the position of the shoulder/humerus during a lying curl

[@marc09969]

those lying curls, you can lessen front delt involvement by placing your elbow on the bench

[@jKORE77]

Sehr gutes, differenziertes Video 🤜🏻🤛🏻

[@terencekam4993]

Been waiting for this one to see if I'm on the right track with my biceps. Thanks Jeff!

[@noboundariesburnhws]

Hyped to see preacher hammer curls made the list. I absolutely love that exercise.

[@McBillyBoy]

Just got back into the gym after years, this is helpful and easy to follow

[@C.Albright]

Finally, i have been waiting for this video so much time

[@Topwatershotz]

Been waiting for this !!

[@Donny_14]

Man I've waited so long for this video

[@matthewduncan5037]

Oh we’ve been waiting a long time for this one

[@dudex233]

there are these hoist bicep curl machines that uses cable and handles that are simply amazing. normally people sit on the seat but if you do it standing and leaning away from machine then you can get an amazing stretch on the bottom while keeping elbows behind your torso and its easier to adjust then cable machines.

[@StephenMoreira]

Tried out the lying dumbbell curl yesterday. Loved it. For sure in my routine now.

[@daniismana8929]

Been waiting for this

[@Ebowleslap]

Bro I was checking if you had this video like yesterday, perfect timing

[@ambrosemaxwell5392]

You never fail to surprise us!

[@tannerdrake]

Woah! Biceps have always been my weakpoint and this year I coincidentally started doing EXACTLY the exercises in S tier and my biceps have blown up. Favorite so far is unilateral machine or dumbell preacher curls where I use the off hand for assisted forced reps after failure. It's made a huge difference.

[@yongming7577]

WE BEEN WAITING FOR THISSSS

[@OMERPELEG-l3o]

best series on KZbin

[@lincolnbeckett8791]

THIS IS THE ONE I'VE BEEN WAITING FOR! 💪🏾💪🏾!

[@ShekharKumar-jh3uc]

Yo! How about an Inverse Zottman Preacher Curl?! 4:24 Dumbbell Preacher Curls 13:06 Hammer Curls 14:15 Preacher Hammer Curls 14:25 Inverse Zottman Curls

[@svendschouby6465]

11:23 The bayesin armtwister

[@discopotato675]

YES!!!! I LOVE 21s...and I've done them this exact way, because it just makes more sense!!! As somebody that loves partials at the end of a set

[@abdallahessam4194]

I was searching yesterday on ur channel for biceps and u just drob a video . Thanks bro ❤

[@handresvlog5664]

The video I wanted so badly.Thank you Jeff

[@Government-n3v]

i have been waiting for this ranking videos

[@iiraklusbarakaia]

finally it's biceps time!!! love your videos from georgia(the country one)!!!!!!

[@DreamyCreamyD]

I look forward to these, I haven’t said that in a while about a KZbinr

[@julioolague3947]

Bro you’re huge!!!! Well done!

[@berdysz9390]

I do the lying curls in a hip thrust position. GOATED

[@raizel3137]

I literally needed this, thank you, jeff

[@Khatri2070]

Most awaited video❤

[@thepugforces]

I’ve waited for this video for months 🥲

[@mahoi172]

An exercise i learned from Max Euceda was elbow-supported bicep curls. basically you turn around on a lat pulldown machine and let the bottom part that locks in your legs support the back of your arms while curling. works great

[@augustorebaza8089]

I wanted this video so much , thx ur the best Jeff

[@FCastro-wm5yv]

Besides revolutionizing probability theory, Bayes also had sick biceps 💪

[@oliwierolit4265]

11:20 we should call them Nippard curls

[@cglnarcissist5700]

Zip it up when you’re done bro

[@BAAPUBhendi-dv4ho]

If you are tired then you can do the standard cable curl while lying on the ground by adjusting the cable.

[@Dixiwonderlandyoutube]

I learn so much from watching your videos Jeff 😊

[@IC7LESS]

Finally this series is complete

[@jkb333]

I literally went looking for this yesterday. Jeff’s muscles have become omniscient

[@andresjimenez1724]

Jeff, could you make a video for those of us who want to combine increasing muscle mass and Olympic lifting training? And how would the cardio variable work in those cases?

[@gamingforbeginers3273]

hell yeah I've been waiting for this a decade

[@bigredradish]

i'm definitely looking forward to the strict v. cheat study if that's in the works!

[@loggames8960]

8:25 this moment felt so disgusting I know I will never try this exercise ever in my life 😂 Great content, Jeff! Big fan from Brazil ❤🇧🇷

[@Rvlogs-je7ik]

This is the video I was waiting for. My biceps have been my weak point since I started lifting.

[@randomtoppings5297]

always a good day when Jeff uploads

[@spyral2108]

OH MY GOSH FINALLY THANK YOU JEFF IVE BEEN WAITING FOR THIS FOR LIKE SO LONG NOW

[@WayneEstep]

Literally was about to go to gym and I was like I know Jeff ain’t made one of these because I knew you did tricep legs and etc. but what’s the odds lol. Jeff you are awesome bro my training has changed tremendously due f these videos

[@irvinelperucho]

Been waiting for this and it drops on arm day

[@thehustler5598]

Love your videos bro keep it up

[@otokodate83]

Been waiting for this!

[@whoisthis___]

I HAVE BEEN WAITING FOR THISSS

[@SteveJonesOwnsDSP]

Preacher curl definitely beats out Dr. Mike's Lying DB Curl for me, because the elbow is supported in the preacher. Also, my bench is too low to the ground, and I need to pinch my shoulder blades together in order to get the full stretch, before the dumbbells touch the ground.

[@avalonwarriormage35]

Elbow pain has been keeping me from confidently training biceps. Thanks Jeff!

[@xDest_]

Perfect timing of this upload thanks jeff

[@godz7090]

Im in the middle of my bicep workout, perfect timing!

[@Adam-md3kf]

thank you, exactly what I needed