Why do biceps get so much recognition? Because they’re flex-perts!
This is Sandra Tsing Loh with the Loh Down on Science.
We use our biceps to build all kinds of things. But what’s the best way to build THEM?
Enter Shigeru Sato and team from Niigata University of Health and Welfare in Japan.
They observed thirty-two adults doing arm curls. One group did flexed joint training. This involves squeezing your forearm and bicep together. The second group did extended joint training. Imagine moving from a straight arm to an L shape. After five weeks, they measured muscle torque, or the muscle tightening force.
Results?
The extended joint training group had more muscle torque and TWO times more muscle thickness! When doing an arm curl, make sure to prioritize the lower half of the exercise!
Your biceps will not only be strong, but they will LIFT your spirits! And it looks great on your resume! Yes, I CAN lift a fifteen pound box (as long as there are donuts inside).
Reference: Sato, S., Yoshida, R., Kiyono, R., Yahata, K., Yasaka, K., Nunes, J. P., Nosaka, K., & Nakamura, M. (2021). Elbow joint angles in elbow flexor unilateral resistance exercise training determine its effects on muscle strength and thickness of trained and non-trained arms. Frontiers in Physiology, 12. https://doi.org/10.3389/fphys.2021.734509