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Will More Biceps Exercises Boost Your Gains?
The short answer is: probably not. The long answer requires some context. If we expand our muscular view beyond the biceps, research shows that three targeted exercises (or about 10 total sets) is the minimum weekly recommendation for maximum growth, with the sweet spot likely closer to six exercises (or 20 total sets). So why limit yourself when it comes to your biceps? The answer is that those two-headed elbow flexors are among your body’s top workhorses, assisting other muscles as “secondary” movers in countless other exercises.
Not only do your biceps kick into gear during isolation moves such as those mentioned above, but they also spring into action during just about every upper body pulling exercise you can imagine. That means every time you perform a pullup, pulldown, or row variation, you enlist your bis to help get the job done. They’re even engaged during exercises such as the deadlift and farmer’s walk to maintain grip strength and elbow joint tension and stability.
That’s why performing more than three to six targeted biceps exercises a week will be overkill—even for those prioritizing arm growth. And if such growth is a priority, it’s also important not to neglect your triceps. After all, they comprise about two-thirds of your upper arms’ mass.
Fortunately, the same rules apply when selecting triceps exercises. Check out our picks for the best 15 triceps exercises to round out your arm training.
Best Dumbbells: SMRTFT Adjustable Dumbbells
NÜOBELL give you the convenience of all-in-one adjustable 5-80lb dumbbells that are easy to use and have superior durability thanks to its machined steel weight plates. This innovative dumbbell set will quickly become your go to favorites.
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