Which curl is best for biceps

growth?
In the gym many people are confused in their biceps training. All are
familiar with 3 types pf curls. They are dumbbell curl, barbell curl,
undulated bar or EZ bar curl. these exercises are typical exercises to
train elbow flexors.

Before selecting the curl, let examine the various curls.

BARBELL CURL

Pros

 Progression is easier so, you cam move up faster and easier.

 Easy to setup.
 Possibly safer and bilateral(both arms work at a time)

Cons

 limited range of motion

 Can cause wrist pain

DUMBBELL CURL

Pros

 relatively natural un restricted movement, better for supination

and pronation.
 Great range of motion and helpul in fixing muscular imbalances.

Cons

 unilateral that is one side at a time only

EZ BAR CURL

Pros
  risk of wrist injury is less
 brachioradialis activation is better

Cons

 bilateral not suitable for fixing muscular imbalances.

WHICH CURL IS BEST FOR BICEPS GROWTH

A study was conducted in the year 2018 by Marcolin and colleagues

to identify EMG activation of different curls. for these they took 12
participants. they made them to perform 10 repetitions of 65% pf their
1 rep max.

they found that higher EMG activation in EZ bar curl.

so, select EZ bar curl and dumbbell curl. they are very helpful in
growth of biceps

EZ bar curl improves growth of biceps brachii and brachioradialis

where dumbbell curl increases short head activation

EXPERIMENTAL PROTOCOL

credit: third
party image reference

credit: third party image reference

ELBOW RANGE OF MOTION

 credit: third
party image reference

EMG ACTIVATION
 credit: third
party image reference

STUDY

https://www.ncbi.nlm.nih.gov/pubmed/30013836