Jeff Nippard Ranks the Best and Worst Bicep Exercises

Are you training your biceps with the right exercises?

Although the biceps are relatively small muscles responsible for flexing the arm, when fully developed, they create a visual impact that rivals much larger muscles. On October 19, 2024, exercise scientist Jeff Nippard shared a ranked list of biceps exercises, evaluating each on a scale from “S” (Super) to “F” (Fail) based on their effectiveness for growth.

Nippard’s Top Factors for Effective Biceps Exercises

Nippard ranked these exercises by considering three main factors:

1. Stretch and Tension: The most effective exercises create an even resistance across the range of motion, especially during the stretch phase.
2. Fluidity and Comfort: Ideal movements engage the muscle without causing strain or pain.
3. Ease of Progression: Movements should allow for simple weight increases while maintaining tension on the muscle.

Least Effective Bicep Exercises According to Jeff Nippard

Nippard recommended steering clear of certain exercises that don’t provide optimal tension.

• Scott curls, inspired by Larry Scott, the first Mr. Olympia, lose resistance when the arms are fully extended.
• Drag curls, though offering a good stretch, restrict the range of motion.
• Waiter curls were ranked the lowest by Nippard due to their awkward positioning with a weight plate, which can strain the wrists and limit tension on the biceps. He suggests a two-dumbbell alternative for more flexibility and consistent resistance.

B-Tier: Good, But Not the Best Bicep Exercises

A few exercises, while effective, didn’t quite reach the top tier. The straight barbell curl, flat bench curl, and chin-up fall into this category.

• The barbell curl lacks even tension and optimal stretch.
• The flat bench curl can be difficult to progress.
• The chin-up, which doubles as a bodyweight biceps and back exercise, can actually allow back muscles to take over, making it less effective as an isolation movement.

A-Tier: Strong Choices for Biceps Growth

These exercises are excellent for biceps development, just shy of Nippard’s “S-Tier.” Highlights include the standing EZ bar curl, hammer curl, incline curl, inverse Zottman curl, and a few others.

• Standing EZ curls provide a comfortable grip that reduces wrist strain but are not quite as effective as preacher curls.
• Hammer curls, especially on a preacher bench, are great for adding height to the biceps by targeting the brachialis beneath the main muscle.
• Inverse Zottman curls and cheat curls use a touch of momentum, maximizing the growth-stimulating negative phase of the movement.

Top-Tier “S” Exercises

Nippard’s top-rated “S-tier” exercises include the 45-degree preacher curl and the face-away Bayesian curl.

• The 45-degree preacher curl creates a deep stretch in the lower biceps for intense engagement.
• His favorite, the face-away Bayesian cable curl, provides consistent tension by positioning the arms behind the torso, maximizing the stretch and producing impressive gains.

Jeff Nippard Bicep Exercises Wrap Up