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To determine which exercise is the most beneficial for activating the biceps brachii, researchers compiled a list of the eight most commonly used exercises for targeting the biceps. Researchers found that the incline curl was at the top of that list, with muscle activation over 70%.
Flexor incline dumbbell curls are designed to completely isolate the biceps muscles. Another good thing about this dumbbell exercise is that the incline puts an isolation emphasis on the bicep brachii. Because of the angle, you can really notice an increase in the peak of your bicep brachii short and long head.
Perform 2 warm up sets of 10 repetitions followed by 4 sets of 6 reps (increasing weight each set).