The Best Biceps and Triceps Exercises, According to Recent Research
New studies and expert insight point to reverse preacher curls, behind-the-body curls, and overhead extensions as top picks for fuller, stronger arms.
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Standard biceps curls are a familiar starting point, but newer research suggests they are not the most effective choice for lifters aiming to grow their arms. Because much of the strain during a basic curl happens in the middle of the rep, and several back exercises already load the biceps in that same range, isolation curls alone may leave growth on the table. A 2025 study and a follow-up MRI comparison looked at how different arm positions change muscle development, and the findings reshape how intermediate and advanced lifters should train.
What the Research Shows About Biceps Training
The 2025 study compared incline curls with preacher curls over a training cycle and found that each version emphasized a different region of the arm. Incline curls created a deeper stretch at the shoulder, which led to greater growth in the upper biceps. Preacher curls loaded the elbow area more heavily and produced better gains in the lower biceps, where the brachialis and brachioradialis also contribute to overall arm thickness.
Two Standing Curls Worth Adding
- Reverse preacher curls: Lying back on a preacher bench keeps tension near the bottom of the rep while allowing a deeper stretch than the standard upright position.
- Flat bench dumbbell curls with arms behind the torso: Letting the arms hang behind the body increases shoulder extension, stretching the biceps more than neutral or preacher curls. This version can stress the shoulder joint, so leaning against the edge of a bench is a comfortable alternative.
Bayesian cable curls performed with the arms pulled back produce a similar stretch. All three options work, so the best pick is the one that feels most comfortable and is easiest to fit into a routine.
Why the Long Head of the Triceps Matters
Pushdowns and dips are common triceps builders, but they favor the lateral and medial heads. The long head, which sits along the back of the arm, is the largest of the three and the only one that crosses both the shoulder and elbow joints. Because it extends the arm behind the body, it is stretched most when the arm is raised overhead.
Overhead Extensions vs. Pushdowns
A 2022 study compared overhead extensions with pushdowns over twelve weeks. Participants using overhead extensions gained roughly 1.4 times more total triceps size, and all three heads grew more from the overhead position. The deeper stretch appears to drive the difference, and MRI measurements make the findings particularly reliable.
The Best Triceps Exercise Overall
Every expert consulted agreed that overhead extensions are the most effective all-around triceps movement, though each prefers a slightly different variation based on joint comfort. There is no single best version, so the right choice depends on which setup feels smoothest for the shoulders and elbows.
Tips for Better Overhead Extensions
- Stand close to a cable machine so the resistance pulls vertically.
- Keep the upper arm pointing straight up when using a dumbbell.
- Use a full range of motion to maximize the stretch on the long head.
Other arm exercises still have value, but the combination of reverse preacher curls or behind-the-body curls for biceps, plus overhead extensions for triceps, appears to offer the most efficient path to bigger arms. A practical starting point is three sets of 10 to 15 reps per movement, performed once or twice per week.
