BICEP & TRICEP EXERCISE TIERLIST (BY SCIENCE BASED LIFTER)

appreciate anyone who mightve watched this. comment anything u want from me and use my codes so we can make it out of my moms basement ekko code: bigpro Biceps 0:00 – Intro: Bicep & tricep tier list, ranking criteria 0:48 – Bicep anatomy (biceps, brachialis, brachioradialis) 1:14 – Biceps as shoulder flexors 1:32 – Supination function discussion 2:20 – Exercise effectiveness & muscle recruitment overview 3:38 – Barbell curl (B tier) 4:11 – Preacher curl (S+ tier) 4:26 – Wrist position and curl mechanics 4:48 – Shoulder angle effects (preacher vs incline vs Bayesian) 5:58 – Dumbbell preacher curl (S+ tier) 6:26 – Spider curl 7:06 – Dumbbell curl 8:20 – Hammer curl (C tier for biceps) 8:28 – Concentration curl 8:57 – Incline dumbbell curl (A tier) 9:26 – EZ-bar curl 9:35 – Cable curl 9:45 – Behind-the-back cable curl / Bayesian curl 10:37 – Behind-the-back cable curl ranked highly 11:39 – End of biceps section Triceps 11:52 – Tricep anatomy recap 12:16 – Bar pushdown (S+ tier) 12:27 – Diamond push-ups (F tier) 12:34 – Close-grip bench press 12:43 – Barbell overhead tricep extension 12:59 – Skull crusher discussion 13:13 – Machine tricep dip (S+ tier) 13:27 – Single-arm dumbbell tricep extension 13:45 – Underhand cable extension 13:53 – Overhead tricep extension debate (long head vs medial/lateral heads) 14:42 – Why pushdowns are essential 14:48 – Single-arm skull crushers 15:01 – Rope pushdown (S tier) 15:09 – Overhead cable tricep extension (S+ tier) 15:23 – Dumbbell tricep extension 15:34 – Close-grip dumbbell press 15:50 – Tricep dips (S+ tier) 16:08 – Fixed-path machine extension discussion 16:16 – Bench dips 16:23 – Dumbbell kickbacks Recommendations / Recap 16:44 – Dumbbell pullover for tricep long-head shoulder extension 17:10 – Recommended tricep setup (pushdown + overhead work) 17:47 – JM Press mentioned (S+ tier) 18:04 – Personal tricep programming recommendations 18:17 – Recommended bicep setup 18:34 – Reverse curls / brachialis work 19:02 – Sample bicep volume distribution 19:32 – Programming recommendations 19:39 – Importance of exercise adherence 20:02 – Outro