Why it made the list: What's the difference between curling at 90 degrees and 45? More than you think. The incline curl elongates the biceps and increases the stretch at the start of the movement. Theoretically, this helps you target the long head and build the so-called "biceps peak."
Incline Curl Variations for Biceps Growth:
- Incline dumbbell curl (bilateral, alternating)
- Palms-out incline curl
- Incline hammer curl
In your workout: This is detail work, not the main course! Perform these after an exercise like standing curls, in which both biceps heads are targeted with heavy weight. Because of the "overstretched" arm position at the bottom of the movement, it's best done with relatively light weights and at least 8-12 reps per set.
