Do extra arm exercises help you get stronger?
Effect of adding single-joint exercises to a multi-joint exercise resistance-training program on strength and hypertrophy in untrained subjects.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Two groups of guys trained their arms for 10 weeks. One group did only big exercises like bench press. The other did those plus smaller arm curls. Both got stronger and their arms got bigger, but the extra exercises didn’t help more.
Surprising Findings
Adding single-joint exercises provided no additional benefit for muscle size or strength.
Many trainers and programs insist that isolation exercises are critical for targeting specific muscles, especially for hypertrophy—this contradicts that belief in untrained individuals.
Practical Takeaways
If you're a beginner focusing on upper body strength, skip dedicated arm curls and extensions—focus on bench presses and lat pulldowns.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Two groups of guys trained their arms for 10 weeks. One group did only big exercises like bench press. The other did those plus smaller arm curls. Both got stronger and their arms got bigger, but the extra exercises didn’t help more.
Surprising Findings
Adding single-joint exercises provided no additional benefit for muscle size or strength.
Many trainers and programs insist that isolation exercises are critical for targeting specific muscles, especially for hypertrophy—this contradicts that belief in untrained individuals.
Practical Takeaways
If you're a beginner focusing on upper body strength, skip dedicated arm curls and extensions—focus on bench presses and lat pulldowns.
Publication
Journal
Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme
Year
2013
Authors
P. Gentil, S. Soares, Maria C. Pereira, Rafael Rodrigues da Cunha, Saulo S. Martorelli, André S. Martorelli, M. Bottaro
Related Content
Claims (2)
Doing extra arm isolation exercises like bicep curls and triceps extensions doesn't help you get stronger or build more arm muscle than just doing big compound moves like bench presses and pull-downs — at least not for beginners after 10 weeks.
Muscles that cross two joints (biarticular muscles) exhibit preferential hypertrophy with isolation exercises that target a single joint action, due to mechanical disadvantage during multi-joint movements.