Below is a general categorization of the listed biceps exercises by their primary emphasis on the biceps brachii (long head or short head) or the brachialis, followed by a subjective efficiency rating from 1 to 5. These ratings are based on common consensus, biomechanical effectiveness, and general feedback from strength training communities and reputable fitness sources online. Keep in mind all these exercises can help improve overall biceps development to some extent, but the groups below reflect their most prominent emphasis.

Long Head Emphasis

1. Face Away Bayesian Curl (Cable Curl facing away from the cable stack)
   • Main Target: Long Head (arms placed behind the torso line, increasing long head stretch)
   • Efficiency Rating: 5/5 (Excellent stretch and isolation of the long head)
   • Referece:
2. Lying Dumbbell Curl (Performed on an incline or lying back so arms start behind torso line)
   • Main Target: Long Head (extended arm position enhances long head recruitment)
   • Efficiency Rating: 4/5 (Highly effective, though setup is more niche)
   • Reference:

Short Head Emphasis

1. Dumbbell Preacher Curl

• Main Target: Short Head (preacher bench stabilizes upper arm, increasing short head isolation)
• Efficiency Rating: 5/5 (A top-tier isolation exercise for the short head)
• Reference:

1. Scott Curl (A type of Preacher Curl)
   • Main Target: Short Head (similar mechanics to preacher curl)
   • Efficiency Rating: 4/5 (Great stability and isolation, slightly angle-dependent)
2. Spider Curl
   • Main Target: Short Head (arms forward of torso, maximizing peak contraction)
   • Efficiency Rating: 5/5 (Superb mind-muscle connection and isolation)
   • Reference:
3. Chest Curl (Cable)
   • Main Target: Short Head (forward elbow position emphasizes short head)
   • Efficiency Rating: 3/5 (Effective but less common, moderate stability issues)
4. Strict Curl (Against a Wall)
   • Main Target: Short Head (removes body English, forcing pure biceps contraction)
   • Efficiency Rating: 4/5 (Excellent for form enforcement and isolation)
5. Flat Bench Curl (Face Down)
   • Main Target: Short Head
   • Efficiency Rating: 3/5 (Good isolation but less frequently performed, can be awkward to set up)

General Biceps (Both Heads)

1. Barbell Curl

• Main Target: Both Heads (classic mass builder)
• Efficiency Rating: 5/5 (A foundational exercise for overall biceps size and strength)

1. EZ Barbell Curl
   • Main Target: Both Heads (EZ bar reduces wrist strain, providing a comfortable angle)
   • Efficiency Rating: 5/5 (Highly effective and joint-friendly)
2. Standing Dumbbell Curl
   • Main Target: Both Heads (unilateral work for balanced development)
   • Efficiency Rating: 4/5 (Versatile and easily adjustable)