The 20 Best (and Worst) Biceps Exercises

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Here’s what we’ve got for you today: 

• 10 “unhealthy” foods to support increased workout performance

• Fitness influencer Jeff Nippard ranks the best and worst biceps exercises

• The carb-loading strategy Martin Fitzwater used for his impressive Olympia debut performance

NUTRITION 

Eat Greedy

Being on a diet doesn't mean every meal has to consist of chicken and broccoli to build muscle and shed fat. In fact, numerous delicious foods that are often labeled "unhealthy" can actually enhance your workout performance.

While a healthy diet is crucial for preventing malnutrition and reducing the risk of diseases like diabetes, cancer, and heart disease, it's perfectly acceptable to enjoy foods high in sugar, fat, sodium, or trans fats in moderation. The key lies in incorporating these foods into a balanced diet that meets your energy and nutrient needs.

Stick around to find out how donuts, pancakes, and chips can slide into your gym fuel repertoire.

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TRAINING 

Biceps Boosters

Strong biceps not only help you fill out your sleeves but also enable you to pull heavier weights on back day. But not all biceps exercises are created equal. Fitness influencer Jeff Nippard recently evaluated and ranked various biceps exercises from best to worst based on three criteria: stretch and tension, fluidity and comfort, and ease of progression.

According to Nippard, waiter curls are the least effective curls you can perform when training. This exercise limits resistance, demands excessive wrist mobility, and engages the forearms too much.

On the flip side, Nippard favors the face-away Bayesian cable curl as his top biceps movement due to the maximum stretch you get by placing your arms behind your torso.

Get the full list of the best and worst below.

BODYBUILDING 

Olympia Debut Success

Men’s Open bodybuilder Martin Fitzwater made a remarkable debut at the Olympia, achieving a commendable fourth place in his first appearance in the Men’s Open division. His early success can be largely attributed to strategic carb loading in the days leading up to the event.

At just 27 years old, the youngest competitor in the Men’s Open lineup engulfed 4,000 grams of carbohydrates three days before the 2024 Olympia. However, his near bronze medal finish wasn't reliant on processed foods; instead, he focused on wholesome options like rice, cream of rice, and rice cakes. Discover why carb loading is an effective strategy for contest prep.

THE DROP SET 

Why So Serious? 

• Mass gainers may be the fuel you need to pack on some serious muscle. Here’s our expert review of the Optimum Nutrition Serious Mass. 

• Isolation triceps movements will build bigger arms and improve your bench press. This is how to do variations of the unilateral single-arm overhead triceps extension. 

• Hany Rambod has established himself as one of history's most accomplished bodybuilding coaches. Hear the choice words of four-time Jay Cutler about bodybuilding’s most prominent pro creator.