The Best Biceps and Triceps Exercises: Expert Insights
Experts Pick Reverse Preacher Curls, Lying Curls, and Overhead Extensions
Traditional biceps curls are a cornerstone arm exercise for beginners, but they’re far from the best option for intermediate and advanced lifters. Standard biceps curls only provide tension in the mid-rep range, whereas many back exercises cause more tension in the same position. Therefore, standard biceps curls alone won’t maximize biceps growth.
The Results of a 2025 Study Suggest
A 2025 study comparing incline curls and preacher curls suggests which might be more beneficial. The results showed:
- Incline curls produced more upper biceps growth due to a greater stretch.
- Preacher curls showed superior lower biceps gains by placing more strain near the elbow.
The Brachialis and Brachioradialis Muscles in the Lower Arm
The results of a 2025 study comparing incline curls and preacher curls suggest which might be more beneficial. The brachialis and brachioradialis muscles in the lower arm also contribute to arm size, possibly explaining why the lower biceps grew better from preacher curls.
Another Unpublished Study Compared the Same Movements Using More Accurate MRI Scans
Another unpublished study compared the same movements using more accurate MRI scans and saw similar outcomes.
Theoretical Insights from Jeremy Ethier
"Theoretically, to maximize overall biceps growth, you want a harder challenge at the bottom, like during preacher curls, without the arm positioned forward so the biceps are more stretched," Jeremy Ethier says.
The Best Biceps Exercises
Pro Natural Bodybuilder Alberto Nuñez recommends reverse preacher curls, which stretch the biceps better than the traditional version.
"By lying back on a preacher curl bench, your biceps are still challenged near the bottom, but your arms aren’t held in front of your body, so the stretch is greater," Ethier explained.
Alternatively, Renaissance Periodization co-founder Dr. Mike Israetel suggested flat bench dumbbell curls with the arms behind the body. This stretches the biceps more at the shoulder than neutral or preacher arm curls. "Once you try it, it’s like the champagne of biceps exercises," Dr. Israetel claimed.
The Triceps Dilemma: Don’t Forget the Long Head
Many gym-goers prioritize pushdowns and dips for triceps. While effective, these exercises bias the lateral and medial triceps. However, the rearmost long head is the largest triceps muscle and the only one that crosses the elbow and shoulder joints.
The Best Triceps Builder?
All of the experts Ethier spoke with agreed overhead extensions are the best overall triceps exercise. However, they each preferred a different variation based on joint comfort.
Conclusion
While you don’t have to ditch all other arm exercises, these might offer the best bang for your buck. Ethier recommends three sets of 10-to-15 reps per movement at least once or twice weekly.
FAQs
Q: Why are traditional biceps curls not the best option for intermediate and advanced lifters?
A: Standard biceps curls only provide tension in the mid-rep range, whereas many back exercises cause more tension in the same position.
Q: What are the best biceps exercises?
A: Reverse preacher curls, lying curls, and overhead extensions are the top picks.
Q: What is the best triceps exercise?
A: Overhead extensions are the best overall triceps exercise, but different variations may be preferred based on joint comfort.
