The bicep curl is a classic move worthy of your arm day routine. Most people believe the bicep curl is an effective way to pump their biceps, hence the name. I always feel a good workout in my biceps when I do this exercise, and I like the simplicity of the curl. In a new study, researchers compared the bicep curl to the dumbbell row, with interesting results that’ll have you doing sets of curls to pump up those arms. Let’s explore the research.
The study
In a study published in Sport Sciences for Health, researchers investigated how bicep curls and dumbbell rows promote changes in muscle thickness and long-term muscle growth (hypertrophy).
The study methods
16 trained men completed one workout involving four sets of 8-12 reps to failure. During each workout, the men used one arm to perform dumbbell curls and the other arm to perform dumbbell rows.
In another part of the study, 9 untrained men completed an 8-week training program where they exercised twice a week in the same way, with one arm doing curls and the other doing rows. Each session also involved four to six sets of 8-12 reps.
The researchers used ultrasound and took muscle measurements before and right after the workout. For the hypertrophy trial part of the study, the study authors took muscle measurements three days following the last session of the long-term trial to differentiate between temporary muscle swelling and more gradual muscle growth.
The results
The results revealed the following:
- Muscle swelling of the biceps was much more significant after dumbbell curls compared to the dumbbell rows.
- Bicep curls enhanced muscle thickness by around 19% near the shoulder area, and around 16% near the elbow. This compares to the rows that showed enhancements in muscle thickness of around 13% and 12%.
- At the conclusion of the 8-week hypertrophy training, bicep curls resulted in 5% muscle growth of the upper biceps and 11% of the lower biceps. The rows resulted in similar upper arm growth but minimal changes in the lower part of the muscle at 1%.
- Curls provided more gains overall, particularly in the lower biceps.
Concluding thoughts
As a compound exercise that hits multiple muscle groups simultaneously, the dumbbell row is an excellent heart-raising, time-saving move for muscle growth. However, if you want superior results and targeted bicep growth, don’t skip those curls. This small study suggests that, although both are effective for arm muscle growth, the classic bicep curl reigns supreme.
