Curls vs. Rows: Which Builds Bigger Biceps, And Where Exactly?
Discover what happens beneath the surface when you curl or row.
Ever wondered what happens to the biceps when you do bicep curls vs dumbbell rows?
Nobody does.
Nonetheless, this study explored whether these exercises can grow the biceps in the same way, or only in certain spots. The researchers directly compare these two popular exercises to uncover how they affect both short-term muscle swelling and long-term growth in the elbow flexors (biceps brachii and brachialis), focusing on different regions along the muscle.
Key Points
Overview and Purpose
The study examined how dumbbell curls (single-joint, SJ) and dumbbell rows (multi-joint, MJ) impact acute muscle thickness (swelling) and chronic muscle hypertrophy (growth) in two regions of the elbow flexors—proximal (closer to the shoulder) and distal (closer to the elbow).
Aim: To determine if exercise selection causes region-specific growth, and whether early swelling after exercise predicts long-term muscle gain in those regions.
Methods
Two experiments:
Acute (short-term swelling): 16 trained men; each arm performed either curls or rows, assessed via ultrasound before and after exercise.
Chronic (long-term growth): 9 untrained men completed 8 weeks of training, 2 sessions/week, alternating arms for curls and rows, then measured for muscle hypertrophy in the same regions
Measurements focused on muscle thickness at both the proximal (25%) and distal (75%) points along the muscle.
