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.
How to: Incline Biceps Curl
Grasp a dumbbell in each hand and lie back on an incline bench.
The dumbbells should hang free, with a slight bend in your elbows at your sides. Make sure your palms should be facing out. This will be your starting position.
As you exhale curl the weight upward and turn your wrist slightly in towards your deltoids. Continue the curl, and contract at the top of movement.
After the contraction at the top of the movement, start to inhale and slowly lower the weights back to the starting position using the same path used to bring them up.
Perform 2 warm up sets of 10 repetitions followed by 4 sets of 6 reps (increasing weight each set).
