When you train one specific exercise, you get stronger mainly at that exact exercise - doing bicep curls doesn't make you much better at doing dumbbell rows, and vice versa.

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Pro

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Against

Evidence from Studies

Supporting (1)

31

Community contributions welcome

31

Single-Joint Exercise Results in Higher Hypertrophy of Elbow Flexors Than Multijoint Exercise

Randomized Controlled Trial

Human

2021 Oct 1

The study compared two different exercises (dumbbell row and biceps curl) and found that each exercise improved strength more in the arm that did that specific exercise. This matches exactly what the claim says happened.

Contradicting (0)

0

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No contradicting evidence found

Gold Standard Evidence Needed

According to GRADE and EBM methodology, here is what ideal scientific evidence would look like to definitively prove or disprove this specific claim, ordered from strongest to weakest evidence.

Source Study

Single-Joint Exercise Results in Higher Hypertrophy of Elbow Flexors Than Multijoint Exercise

Score: 31

DOI: 10.1519/jsc.0000000000003234

Similar Assertions

When you do exercises that work multiple muscle groups at once (like rowing), you get better at other multi-joint movements. When you do exercises that only work one joint (like bicep curls), you mainly get better at single-joint movements.

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