Incline vs Preacher Curls for Biceps Growth (New Study)

Summary

In this video, the host delves into the results of several studies comparing incline curls and preacher curls for biceps growth. Four key studies are analyzed, with mixed findings—incline curls tend to favor mid to upper biceps growth, while preacher curls show potential for increased brachialis and brachioradialis development. The video explores the nuances of each study, highlighting limitations and offering a speculative look at the mechanisms behind the results. Ultimately, the host suggests that while both exercises are effective, incline curls may be slightly better for biceps growth overall, particularly in the upper regions.

Takeaways

• 😀 Incline curls are more effective for growing the upper and mid biceps, especially at the 50% region of the elbow flexors.
• 😀 Preacher curls tend to promote more growth in the lower biceps and brachialis, particularly in the 70% region of the elbow flexors.
• 😀 Multiple studies point to incline curls enhancing biceps growth in the upper regions, while preacher curls excel at developing the brachialis and brachioradialis.
• 😀 A study involving untrained women found that growth at the 50% region was greater with incline curls, while growth at the 70% region favored preacher curls.
• 😀 One study suggests that preacher curls lead to greater brachialis and brachioradialis growth, particularly in the 60-80% regions of these muscles.
• 😀 Not all studies show significant differences between incline and preacher curls due to issues like small sample sizes or short durations.
• 😀 The study with blood flow restriction training found no significant differences between the two curls, possibly due to the 3-week duration and the limitations of the method.
• 😀 Research comparing incline and preacher curls on the same subjects provides more reliable data, as it minimizes variables like genetics and lifestyle differences.
• 😀 While differences in muscle growth between the two exercises are not enormous, choosing the right exercise can depend on your specific goals (biceps vs. brachialis growth).
• 😀 Despite these differences, all the studies emphasize that both exercises lead to good muscle growth when performed with proper intensity and to failure.
• 😀 Variations in biceps exercises (like cable curls or standing barbell curls) also affect growth, indicating that exercise selection is crucial for overall development.

Q & A

What was the main focus of the 2023 study mentioned in the video?

The main focus of the 2023 study was comparing incline curls and preacher curls to determine which exercise led to better growth of the biceps and brachialis.

How many subjects were involved in the latest study discussed in the video?

The latest study involved 63 previously untrained women who were randomly assigned to train either incline or preacher dumbbell curls twice per week for eight weeks.

What specific muscle areas were measured in the study on elbow flexors?

The study measured the thickness of the elbow flexors at 50%, 60%, and 70% of the distance from the acromion to the epicondyles. This included both the biceps and brachialis.

What was the significant finding regarding muscle growth at different regions of the biceps and brachialis?

The study found that growth in the 50% region of the biceps was greater with incline curls, while growth in the 70% region was greater with preacher curls, which could be due to brachialis development.

What did the second study mentioned in the video contribute to our understanding?

The second study provided more detailed information on muscle growth, finding that biceps volume increases were greater with incline curls, while brachialis and brachioradialis showed more growth with preacher curls.

Why was the first study conducted in 2023 considered limited?

The first study was considered limited because the differences between the two exercises were not statistically significant, and the study was underpowered with only 31 women and limited sample size.

What role did blood flow restriction play in one of the studies?

In a study involving blood flow restriction, 21 men trained with light loads using either incline or preacher curls, but the study found no significant differences in muscle growth, possibly due to the short duration of the study (3 weeks).

How did the variation in exercises affect muscle growth in the 8-week study mentioned towards the end?

In this study, varying exercises, including incline curls, barbell curls, and preacher curls, led to better growth in the 50% region of the biceps, supporting the effectiveness of incline curls over standing barbell curls.

What is the general conclusion regarding incline curls and preacher curls from the video?

Overall, incline curls may produce better growth for the biceps, particularly in the mid to upper regions, while preacher curls may be better for developing the brachialis and brachioradialis.

What was the key takeaway from the research on how training to failure impacts growth with different exercises?

The key takeaway is that as long as exercises are performed with enough intensity (training to failure), both incline and preacher curls can effectively contribute to muscle growth, particularly for the biceps and other elbow flexors.