🔥TOP 3 BICEPS DESTROYED

📍In a recent 2018 study looking at three different variations of the curl (barbell curl, EZ bar curl and dumbbell curl) looked at the muscle activation of the bicep brachii and the brachioradialis muscle in each of the variations.

🔥 EZ BAR CURL

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📍In this study, they did 10 reps at 65% of their 1 RM and looked at the concentric and eccentric. They were standing and they had a metronome set so they did 3 seconds a rep. They observed the subject’s trunk muscles and knees to make sure they were cheating on these reps.

📍Muscle Activation

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During the EZ bar curl and the barbell curl, they found that the bicep brachii and brachioradilais muscle had a significantly higher activation than the dumbbell curl. The barbell curl had a slightly lower activation compared to the EZ bar curl but it was not significant.

🔥 BARBELL CURL

📍Overall

The concentric phase of the lift had a greater activation in general while the eccentric phase had a lower activation overall. The EZ bar curl was most effective at activating the bicep brachii and brachioradilis. The reason this may be for the high activation could be due to the almost semisproned grip.

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📍Eccentric Phase

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During the EZ curl and barbell curl, the bicep brachii had a higher activation than the dumbbell curl. The brachioradilails was only higher in the EZ bar curl compared to the dumbbell curl. The barbell curl was not significantly different.”

🔥 DB CURL