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Are Rows and Lat Pulldowns Are Enough For Biceps Growth?

0:00 Intro 1:20 Lat Pulldowns for Biceps Growth 2:27 Rows for Biceps Growth 3:51 Potential Problem 7:58 Are Rows and Lat Pulldowns Enough? Music: Ruck P - A Tribe Called Tenz Copyright Chillhop Music - https://chll.to/6945fbe1   / ruckp   Rows and Lat Pulldowns are probably two of the most popular back and biceps exercises. In this video, we explore if these two exercises can be enough for biceps development. A study by Gentil et al. found that lat pulldowns essentially produced similar biceps growth to barbell biceps growth. However, an important limitation with this study is biceps growth was only measured at one region (we'll return to why this is important later). As for rows, A study by Mannarino et al. found rows produced less growth of the biceps compared to dumbbell curls. In this studym, growth was measured (and then averaged) from three regions of the biceps: 25%, 50%, and 75% of the muscles length. Now, from these two studies, you may be tempted to think that rows and lat pulldowns may be sufficient for biceps growth, given lat pulldowns itself may be near optimal for biceps growth. But, as mentioned, this study only measured biceps growth at one region of the muscle. The reason why it is important to measure growth at many regions of a muscle is because the research suggests that muscle do not growth uniformly. Thus, although the Gentil et al. study found similar growth at that one region of the biceps, it's possible that at other region, growth responses may have differed between the lat pulldown and biceps curl. And this brings us to the most important point of the video. The research would appear to suggest that to maximize regional muscle growth, a fair degree of exercise variation is important. A study by Costa et al. demonstrates this, they found that performing the lat pulldown and barbell biceps curl was inferior for overall biceps development to performing a variety of lat pulldown (front lat pulldown, behind the neck latpulldown, and narrow grip lat pulldown) and bicep curl variations (barbell biceps curl, preacher curl, incline dumbbell curl). This study indirectly indicates that rows and lat pulldowns are probably not sufficient for overall biceps growth. References: Gentil et al. - https://www.ncbi.nlm.nih.gov/pmc/arti... Mannarino et al. - https://pubmed.ncbi.nlm.nih.gov/31268... Schoenfeld et al. (more sets cause more growth) - https://pubmed.ncbi.nlm.nih.gov/27433... Hubal et al. (individual responses) - https://pubmed.ncbi.nlm.nih.gov/15947... Zabaleta-Korta et al. (muscles do not grow uniformly) - https://journals.lww.com/nsca-scj/Abs... Costa et al. - https://www.researchgate.net/publicat...