Incline Curl

The incline curl is a strict, isolated biceps exercise designed to target the long head by placing it under stretch at the bottom of the movement. Performed on a bench angled between 45–60 degrees, it reduces shoulder involvement and eliminates body sway, maximizing tension on the biceps throughout the curl.

Execution

1. Setup: Adjust an incline bench to 45–60 degrees. Sit back with your head and shoulders against the bench.
2. Grip: Hold a dumbbell in each hand, letting your arms hang fully extended at your sides.
3. Curl: Without moving your upper arms, curl the weights up slowly while contracting your biceps.
4. Squeeze: Hold for a moment at the top with maximal contraction.
5. Lower: Slowly return to the start position, fully extending your arms to reset the stretch.

Muscle Group Targeted

• Primary: Biceps Brachii (Long Head)
• Secondary: Brachialis, Forearm Flexors

The key benefit of incline curls is the unique arm position. By keeping the elbows behind the torso, the long head is placed under significant stretch—a position that enhances mechanical tension and may stimulate hypertrophy more effectively.

Effectiveness Breakdown

1. Stretch and Tension

Incline curls shine here. The long head of the biceps is stretched fully at the bottom of the movement, which increases the range of motion and mechanical loading.

2. Safety

This exercise is relatively joint-friendly when executed with controlled form and moderate weights. Overextension or rapid lowering can strain the biceps tendon, so form is critical.

3. Overload Potential

While not ideal for heavy loading due to the stretched position, incline curls are effective for hypertrophy with moderate weights and high effort. Focus on slow eccentrics or adding a pause at the bottom to increase difficulty.

Coaching Tips

• Control the descent: Let the arms fully stretch without swinging or bouncing at the bottom.
• Elbows fixed: Don’t let the elbows drift forward; this reduces the stretch and shifts tension away from the long head.
• Use moderate weights: Form and range matter more than load here.
• Squeeze hard: Peak contraction should be deliberate—avoid rushing the top phase.

Scientific Insight

Research supports the idea that exercises placing muscles under stretch with active tension (like incline curls) may contribute to greater hypertrophy via increased muscle damage and time under tension (Schoenfeld, 2010).

Final Thoughts

Incline curls are a staple for any arm-focused routine, particularly for those targeting the elusive biceps peak. Incorporate them early in your workout while fresh to take advantage of the stretch-mediated hypertrophy.

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Reference

Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research.