Strong Discussion: The Reason Barbell Curls Are Not the Most Effective Exercise for Building Biceps

For many men, achieving bigger arms is a key fitness goal, often prompting frequent use of standing barbell and dumbbell curls. While these exercises are classic staples in the gym, they may not be the most effective for maximizing biceps growth.

Exercise physiologist and strength coach Dr. Pat Davidson discussed this with MH fitness director Ebenezer Samuel, C.S.C.S., in the latest episode of Strong Talk. Although traditional curls provide a satisfying biceps pump, the biomechanics reveal there are better options for long-term muscle development.

Davidson points out that dumbbell and barbell curls dont generate maximum torque on the biceps, which is crucial for stimulating growth. Torque is a combination of weight and the horizontal distance from the rotating joint, he explains. Muscles respond to torque, not just load.

For optimal results, biceps exercises should maximize the distance between the weight and the elbow when the biceps is fully stretched. In standing curls, this horizontal moment occurs when the elbow is bent at 90 degrees, so the biceps arent fully engaged. Preacher curls, on the other hand, place the elbow at a wider angle during peak tension, producing more torque and greater growth potential.

Preacher curls also offer better shoulder stabilization thanks to the support of a preacher or incline bench. It provides external stability rather than relying on shoulder muscles for internal stability, Davidson notes.

This isnt to say standing curls have no value. High-torque exercises can stress joints, especially for beginners or those returning to heavy lifting after a break. Standing curls are safer in this regard and are an excellent starting point for newcomers.

Standing dumbbell or barbell curls arent ineffective, Davidson says. They just dont deliver as much stimulus per rep as preacher curls. Nonetheless, a variety of biceps movementsincluding incline curls and cable curlshelp strengthen joints, improve mind-muscle connection, and build overall arm resilience.

Analysis: Rethinking the Classic Biceps Curl

From my perspective, the common practice of prioritizing standing barbell and dumbbell curls for bigger arms deserves reconsideration. While these exercises create a visible pump, their biomechanics limit maximum torque on the biceps, which is essential for true growth.

Dr. Pat Davidson's insights highlight that torque, not just load, drives muscle development. Standing curls engage the biceps optimally only at a 90-degree elbow bend, leaving the muscle partially stretched and under-stimulated. Preacher curls, by contrast, extend the biceps further at peak tension, producing greater torque and potential for growth.

Additionally, preacher and incline curls improve shoulder stability by relying on external support, reducing stress on smaller stabilizing muscles. This makes them not only more effective for hypertrophy but also safer for long-term joint health.

Standing curls are not without merit—they remain a safe entry point for beginners and a valuable component in a diverse arm training program. Still, for those seeking maximal biceps growth, integrating high-torque exercises like preacher curls alongside varied movements such as incline and cable curls offers a more efficient and balanced approach.

Sources:

• Strong Talk: Why Barbell Curls Aren't Your Best Biceps-Builder

Author: Lucas Grant
Lucas Grant is a sports journalist with extensive experience covering football and basketball championships. Known for factual accuracy and an engaging, dynamic writing style.