Building muscle mass in the biceps is a goal for many gym-goers, particularly those aiming for well-rounded arm development. Unilateral exercises—those targeting one side of the body at a time—offer a strategic and effective approach to achieving this goal.
By focusing on one limb at a time, these exercises improve muscle activation, correct imbalances, and enhance neuromuscular coordination. This article explores the best unilateral exercises for biceps growth, their benefits, and the science behind their effectiveness.
Why Choose Unilateral Exercises for Biceps?
Unilateral exercises have several advantages over bilateral movements:
- Improved Muscle Activation: A study published in the Journal of Strength and Conditioning Research found that unilateral exercises often elicit greater muscle activation in the working limb compared to bilateral exercises (Behm et al., 2002).
- Correction of Imbalances: Many individuals have strength or size discrepancies between their arms. Unilateral exercises help address these issues by allowing each side to work independently, ensuring balanced development.
- Enhanced Focus: Performing unilateral exercises forces greater mental focus on the working arm, improving the mind-muscle connection, which is critical for hypertrophy (Schoenfeld, 2016).
- Core Engagement: Unilateral exercises often require stabilisation from the core to prevent rotation or leaning, offering additional strength benefits beyond the biceps.
Best Unilateral Exercises for Biceps
1. Concentration Curl
The concentration curl is a staple exercise for isolating the biceps. It eliminates momentum and focuses entirely on the working arm.
How to Perform:
- Sit on a bench and lean slightly forward.
- Hold a dumbbell in one hand, resting your elbow against the inside of your thigh.
- Slowly curl the dumbbell towards your shoulder, keeping your elbow stationary.
- Lower the weight back to the starting position.
Benefits:
- Maximises tension on the biceps.
- Enhances the mind-muscle connection.
Scientific Backing: A study by Wakahara et al. (2012) demonstrated that exercises with focused tension, like the concentration curl, result in higher muscle activation compared to compound movements.
2. Single-Arm Dumbbell Preacher Curl
The single-arm preacher curl targets the biceps brachii, focusing on the short head for a well-rounded look.
How to Perform:
- Sit on a preacher bench with a dumbbell in one hand.
- Place your upper arm flat against the bench pad.
- Curl the dumbbell upward, pausing briefly at the top, then lower it slowly.
Benefits:
- Provides a full range of motion.
- Emphasises the peak contraction of the biceps.
Scientific Backing: Preacher curls reduce the involvement of other muscles, isolating the biceps effectively (Schoenfeld, 2010).
3. Alternating Dumbbell Curl
This classic exercise can be performed with a twist to increase muscle activation.
How to Perform:
- Stand upright with a dumbbell in each hand.
- Curl one dumbbell while keeping the other arm extended.
- Alternate arms, ensuring full range of motion and control.
Benefits:
- Increases time under tension for each arm.
- Engages the stabilising muscles of the opposite arm.
Scientific Backing: Alternating movements increase time under tension, a key driver of hypertrophy (Schoenfeld, 2016).
4. Single-Arm Cable Curl
Cable curls provide constant tension throughout the movement, which is particularly beneficial for hypertrophy.
How to Perform:
- Attach a handle to a low pulley on a cable machine.
- Hold the handle with one hand and stand a few feet away from the machine.
- Curl the handle towards your shoulder, then slowly return to the start.
Benefits:
- Maintains consistent tension throughout the range of motion.
- Allows for precise control of resistance.
Scientific Backing: Research shows that cables are effective for maintaining continuous tension, which promotes muscle growth (Gentil et al., 2013).
5. Spider Curl
This variation isolates the biceps by eliminating shoulder involvement.
How to Perform:
- Lie face down on an incline bench, holding a dumbbell in one hand.
- Allow your arm to hang freely.
- Curl the dumbbell towards your shoulder, then lower it back down.
Benefits:
- Prevents momentum and ensures biceps isolation.
- Ideal for emphasising the short head of the biceps.
Scientific Backing: Exercises that limit shoulder movement are more effective for isolating the biceps (Schoenfeld, 2010).
Programming Tips for Unilateral Biceps Exercises
- Volume and Intensity: Aim for 3-4 sets of 8-12 reps per exercise. This range is optimal for hypertrophy (Schoenfeld, 2010).
- Tempo: Use a controlled tempo, such as 2 seconds up and 3 seconds down. Slow eccentrics increase muscle damage, promoting growth (Hedayatpour & Falla, 2015).
- Frequency: Train your biceps 2-3 times per week, ensuring at least 48 hours of recovery between sessions.
- Progressive Overload: Gradually increase the weight or reps to continuously challenge your muscles.
- Focus on Form: Avoid using momentum. Proper technique ensures the biceps are doing the work.
Additional Benefits of Unilateral Training
- Injury Prevention: Strength imbalances can lead to injuries. Unilateral exercises address these disparities (Behm et al., 2002).
- Greater Core Activation: A study published in Sports Biomechanics found that unilateral exercises increase core muscle engagement, as the body works to maintain stability (McGill et al., 2009).
- Improved Coordination: Training one side at a time enhances neuromuscular coordination, benefiting overall athletic performance (Behm et al., 2002).
Conclusion
Unilateral exercises are a powerful tool for building muscle mass in the biceps. By isolating each arm, they correct imbalances, improve muscle activation, and enhance overall arm aesthetics. Incorporate exercises like the concentration curl, single-arm preacher curl, and spider curl into your routine for targeted and effective biceps training. Remember to prioritise proper form, controlled tempo, and progressive overload to maximise your results.
Key Takeaways
| Key Takeaways | Details |
|---|---|
| Why Unilateral Exercises? | Correct imbalances, improve activation, and enhance focus. |
| Best Exercises | Concentration curl, preacher curl, alternating curl, cable curl, spider curl. |
| Programming Tips | Use 3-4 sets, 8-12 reps, and a controlled tempo for hypertrophy. |
| Scientific Backing | Supported by studies on muscle activation, tension, and hypertrophy. |
| Additional Benefits | Injury prevention, core engagement, and improved coordination. |
References
Behm, D.G., Leonard, A.M., Young, W.B., Bonsey, W.A. and MacKinnon, S.N., 2002. Trunk muscle electromyographic activity with unstable and unilateral exercises. Journal of Strength and Conditioning Research, 16(3), pp. 418-425.
Gentil, P., Oliveira, E. and Bottaro, M., 2013. Effects of different resistance training frequencies on the muscle hypertrophy and strength of untrained men. Clinical Physiology and Functional Imaging, 33(5), pp. 329-334.
Hedayatpour, N. and Falla, D., 2015. Physiological and neural adaptations to eccentric exercise: Mechanisms and considerations for training. BioMed Research International, 2015, pp. 1-7.
McGill, S.M., Karpowicz, A., Fenwick, C.M. and Brown, S.H., 2009. Exercises for the torso performed in a standing posture: Spine and hip motion and motor patterns and spine load. Sports Biomechanics, 8(3), pp. 248-259.
Schoenfeld, B.J., 2010. The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), pp. 2857-2872.
Schoenfeld, B.J., 2016. Science and development of muscle hypertrophy. Human Kinetics.
Wakahara, T., Fukutani, A., Kawakami, Y. and Yanai, T., 2012. Nonuniform muscle hypertrophy: Its relation to muscle activation in training session. Medicine & Science in Sports & Exercise, 45(5), pp. 952-960.