The Best And Worst Biceps Exercises

I'm sending everyone who pre-orders my new hard copy, physical print book a free ebook!

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Ranking 20 biceps exercises on a tier list based on the latest science. This is how you should interpret my tier list:

All exercises are ranked based on muscle building potential.

S tier - My favorite. Do them if you can.
A tier - Strongly recommend.
B tier - I still do these in certain contexts. There may be better options.
C tier - There are better options for most people. Can still have value in some contexts.
D tier - Probably not a great option for most people.
F tier - Generally not recommended.

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** My Ultimate Guide To Body Recomposition:

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Timestamps:

0:00 - What makes a biceps exercise great?
1:56 - Barbell Curl
2:45 - EZ Bar Curl
3:37 - Standing DB Curl
4:25 - DB Preacher Curl
5:20 - Incline Curl
5:34 - Lying DB Curl
6:08 - Scott Curl
6:30 - Flat Bench Curl
7:01 - Machine Preacher Curl
7:16 - Waiter Curl
7:35 - Drag Curl
8:11 - Spider Curl
8:31 - Chin-Ups
9:01 - 21s
10:12 - Standard Cable Curl
10:28 - Face Away Bayesian Cable Curl
11:11 - Bayesian Cable Curl Variation
11:45 - Cheat Curl
12:30 - Strict Curl
13:06 - Hammer Curl
14:15 - Preacher Hammer Curl
14:25 - Inverse Zottman Curl
15:06 - The Muscle Ladder Book

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References:

Intra-Set Rest

Preacher Curls vs Incline Curls

Lengthened Partials vs Full ROM

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Music sourced from Epidemic Sound

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[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.

[fuzzypants]

Jeff man I know it might be tempting to not press charges and be the “bigger person” but if you don’t this guy will never learn his lesson. You’re an incredible person and one of my favorites in the community. Please press charges we stand behind you🖤

[JackTyler]

Hey Man, just saw the video of you getting attacked in the gym. I'm sorry that happened to you, totally undeserved and I hope your ok. Wish the best for you and that man shouldn't be allowed on the street let alone gyms. I hope you press charges.

[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

[BobbyBingo]

I hope you're okay Jeff ❤wishing you a speedy recovery

[SevenAries]

Jeff, a tier list of glute exercises so I can say Jeff Nippard helped me achieve a science based dumpy - a lady who lifts

[Georgedy]

We love you Jeff bro🙏Press charges please and stay safe.

[EthelJung-jw]

Spider curls definitely have their place in higher tiers, killer bicep movement. To each their own though

[Micah-zu]

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

[angel-mbjk]

we stand with u jeff mike van wick is a clown

[doktorzomboss]

We need every muscle group from this format

I just hit my 65kg PR Deadlift

[gmartinesse]

Press charges Jeff. Don’t let him get away with that behavior. If he did it to you he probably has/will do it to someone else. No one will think less of you, on the contrary.

[OKSYONCREATES]

*Hope you're all good after that attack man :)*

[malchicken]

I really appreciate how gym realities like the etiquette of taking up a rack or the workout time limits and time to setup factor into your rankings. It’s helpful for planning out which exercises pair well together.

[julianm.]

We ride for you Jeff. Hope you're doing alright bud 💪

[markstevenson]

Heart going out to you man. You are a really decent dude and you never deserved to have violence in your life. Keep doing what you are doing we all respect and admire you. 🙏

[collin_mmarshall]

We stand with Jeff Nippard!
Bullying isn't welcome in bodybuilding community! Not welcome in any society!

[justdylanth]

Hey, I just heard you got assaulted and basically choke slammed by the guy you stitched in this video. I hope you are doing alright and that you get the legal justice you deserve. Love you Jeff, and stay safe, strong, and jacked as always, and continue to show your integrity, intelligence, and benevolence ❤✊.

[afifsamirnasreddine]

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

[lntch]

The best part of these videos is knowing a 3 hour Eric Bugenhagen video is coming next