Bayesian Cable Curls Reign Supreme: Nippard Crowns New Biceps King
While the biceps may be small muscles responsible for flexing the arm, their visual impact is undeniable. Sculpted biceps add a powerful aesthetic often rivaling much larger muscle groups, demanding focused training.
On October 19, 2024, exercise scientist Jeff Nippard unveiled his ultimate biceps exercise tier list, ranking movements from phenomenal "S-tier" champions to disappointing "F-tier" failures.
Nippard’s Blueprint for Biceps Growth
Nippard’s rigorous ranking system revolved around three key criteria:
Stretch and Tension: Exercises earning top marks maximize tension in the stretched position with consistent resistance throughout the movement.
Fluidity and Comfort: Optimal exercises allow for a clear mind-muscle connection, free from pain or discomfort.
- Simple Progression: Adding weight should be straightforward and accessible, ensuring continuous tension without limiting range of motion.
The "Don’t Do" List: Scott, Drag, Spider, and Waiter Curls
Nippard identified several biceps exercises best left untouched: the Scott curl, drag curl, spider curl, and waiter curl.
He believes the Scott curl, named after bodybuilding legend Larry Scott, fails to deliver because it eliminates tension in the stretched position. While drag curls offer a better stretch, their limited range of motion pushed Nippard toward traditional curls.
For Nippard, the worst offender is the waiter curl. This awkward exercise utilizes a weight plate, restricting resistance and forcing the wrists into an unnatural position.
B-Tier Powerhouses: Good But Not Great
While not reaching "super" status, the barbell curl and chin-up secure spots in the respectable "B-tier."
Nippard explained that barbell curls, despite being a classic, suffer from uneven tension and lack a deep stretch. Flat bench barbell curls could improve bottom-end tension but are difficult to progressively overload.
Chin-ups, excellent for building back strength, can also engage biceps. However, the back often takes over, diminishing their effectiveness as an isolation exercise.
A-Tier Excellence: Nearly Perfect
Nippard’s A-tier features exercises that are close to perfection but miss the mark in some aspects.
Standing EZ bar curls, favored for their comfortable grip angle, take second place behind standing straight bar curls. Preacher curls, however, reign supreme in this category. Nippard advocates for incline curls over flat bench curls due to superior stretched tension.
Hammer curls are Nippard’s go-to for maximizing biceps "peaks" by targeting the underlying brachialis muscle.
Rounding out the A-tier are Inverse Zottmans and cheat curls, both offering unique benefits.
The "Super" Elite: Biceps Building Champions
Nippard’s "S-tier" showcases exercises that tick all the boxes.
He champions all free-weight and machine preacher curls performed at a 45-degree angle. This unique angle creates unparalleled tension in the lower biceps during the stretched position.
A 2023 study confirmed Nippard’s preference, demonstrating that preacher curls outperform incline curls in stimulating biceps growth.
But Nippard reserves his highest praise for the Bayesian cable curl. Performed with your arms behind your torso, it delivers both maximum stretch and consistent tension.
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Interview: The Battle for Biceps Supremacy: An In-Depth Conversation with Exercise Scientist Jeff Nippard
Time.news Editor: Welcome, Jeff! We’re thrilled to have you here to discuss your recent ranking of biceps exercises. Your biceps exercise tier list has stirred up quite a conversation in the fitness community. Let’s jump right in. What inspired you to create this ranking?
Jeff Nippard: Thanks for having me! The biceps are such a crucial aspect of fitness aesthetics, yet many lifters aren’t aware of how to maximize their growth potential effectively. I realized there was a gap in evidence-based recommendations for biceps training. So, I decided to consolidate my research and my training experiences into a structured tier list.
Time.news Editor: That makes perfect sense. Your tier list sorts exercises from “S-tier” champions to “F-tier” failures. Can you break down the criteria you used for your rankings?
Jeff Nippard: Certainly! I focused on three key criteria: first, Stretch and Tension. The best exercises maximize tension in the stretched position. Second, Fluidity and Comfort is crucial; workouts should create a strong mind-muscle connection without causing pain. I considered Simple Progression. It’s important that lifters can easily add weight and maintain consistent tension during the lift without restricting their range of motion.
Time.news Editor: It sounds like a thoughtful approach! I noticed that you crowned the Bayesian Cable Curl as the “S-tier” champion. What makes this exercise stand out among the rest?
Jeff Nippard: The Bayesian Cable Curl excels because it provides constant tension throughout the movement. Regular curls often lose tension at different points in the range of motion. The cable setup allows for a better stretch in the bottom position while also providing resistance through the full range, which is key for biceps hypertrophy.
Time.news Editor: Fascinating! On the flip side, you’ve created a “Don’t Do” list with exercises like the Scott and waiter curls. What are the issues with these movements that led you to dismiss them?
Jeff Nippard: Great question! The Scott curl, while iconic, fails to maintain tension in the stretched position, which diminishes its effectiveness for growth. Drag curls, although better in terms of stretching, still fall short in overall range. As for the waiter curl, it places the wrists in an unnatural position and uses equipment that limits resistance. It simply doesn’t allow for effective overload, which is crucial for muscle growth.
Time.news Editor: It seems like you have a real knack for dissecting these exercises. Shifting gears a bit, what about the exercises you placed in the “B-tier”? Which ones stand out to you, and why?
Jeff Nippard: In the ”B-tier,” you’ve got the barbell curl and chin-up. Both are solid choices, but they have their limitations. Barbell curls are classics, yet they don’t offer a deep stretch or consistent tension throughout the lift. Chin-ups are great for building upper body strength, but they can also recruit a lot of back muscles, diluting the direct focus on biceps specifically.
Time.news Editor: It’s interesting how certain exercises can have such mixed results. As an expert, how would you advise someone looking to improve their biceps training regimen based on your findings?
Jeff Nippard: I would suggest incorporating a variety of exercises that meet the criteria I outlined. Focus on movements like the Bayesian Cable Curl to maximize tension and stretch, while also mixing in tried-and-true exercises such as traditional barbell or dumbbell curls with proper technique. It’s crucial to evolve your workout plan and listen to your body.
Time.news Editor: That’s excellent advice! Before we wrap up, what’s next for you? Any upcoming projects or insights you’d like to share with our readers?
Jeff Nippard: I’m always working on new content and research. I’m currently exploring advanced training techniques and how they can be optimally applied in a workout routine. Social media and my YouTube channel will feature new insights soon, so stay tuned!
Time.news Editor: Thank you, Jeff! Your insights into biceps training are invaluable, and we can’t wait to see what else you have in store. Wishing you continued success!
Jeff Nippard: Thank you! I appreciate the opportunity to share my knowledge. Happy lifting!