The Incline Curl is a variation of the Classic Curl which, like the latter, is an isolation exercise primarily targeting the work of the biceps. Very popular in the weight room, it still requires good execution and movement control.
The advantage of this exercise is to practice it seated and therefore to reduce the possibility of cheating to lift the load. In addition, the tilt is a way to stretch the biceps more strongly, especially the outer part, which could help to develop this muscle more easily.
Performed indoors using dumbbells, the alternative with rubber bands is also possible from home. You will find the different steps and tips to achieve it successfully!
Which muscles are involved in the incline curl?
The incline curl is an isolation exercise that primarily works the biceps. But, it also works the anterior brachialis and the forearms. As the exercise places the arms at the back of the body, it strongly stretches the biceps. It allows you to focus on the work of the biceps to the detriment of that of the anterior brachialis, which is located behind the biceps.
In practice, this inclined curl exercise makes it easier to feel the biceps, especially the outer part, called the long head, the one you see the most in profile. Conversely, when the elbows are placed further forward, the inner part of the biceps is favoured. This is the case with concentrated, desk and bench curls Larry scott.
Also read: 10 secrets to doing the best exercises for your biceps
How to perform an inclined curl?
Tilt a bench to 45 degrees and sit on it with a dumbbell in each hand. The back must be in contact with the bench, but the head can be raised.
Step your feet firmly on the ground. Bend your elbows, with your hands supinated, to raise the dumbbells until you get a maximum contraction of the biceps. Then, lower the dumbbells back down, controlling the movement and without fully extending the arms, in order to avoid placing the biceps in a dangerous position.
The shoulders must be in the back position, locked and the elbows remain fixed. Only the forearms move. If the elbows go forward, the anterior deltoid, located in front of the shoulder, comes to help the biceps, which is not the intended goal.
Inhale as you lower the load and exhale as you raise it. The incline curl can cause breathing problems because with a heavy load it places a lot of pressure on the rib cage. In this case, the easiest way is to inhale when the dumbbells are at the bottom, block the breath during the upward phase, then release the breath during the descent.
Find out more: Dumbbell Bicep Exercises: 8 Incredible Curls You Can Practice
What precautions should be taken to perform the inclined curl?
- Like any bodybuilding exercise, you have to follow a few tips to achieve perfect control and avoid injuries and aches. The inclined curl does not present any major risks, but you must still be careful of several points.
- First of all, as it is a difficult exercise, because of the incline, you may tend to overload. Better not to underestimate the difficulty and take appropriate loads, about 30% lighter than usual.
The best thing is to start light, in long series, and gradually increase the load. Obviously, the difficulty is not a reason to take loads that are too light.You just have to choose those that allow you to produce a complete movement that allows you to work effectively
- The more the bench is inclined, the more the biceps are stretched and the more difficult the exercise. Experiment to find the angle that works best for you. This is mainly dictated by your flexibility. If you are not comfortable, start with only 30° recline.
- In the high position, you can strongly contract the biceps for 1 second. You can also rotate your wrist to intensify the biceps work. Simply twist the wrist outward, clockwise.
- Because the incline curl is a move that greatly isolates the biceps, it's best to use at least one other move to complement it and more fully build your arms. Choose an exercise that stimulates the brachialis since it is much less stressed during the inclined curl. The hammer curl is, for example, an ideal exercise.
- The inclined curl has the advantage of stretching the biceps well. However, you still have to be careful. If you feel too much of a stretch, it's best not to fully extend your arm and adjust the load. Obviously, the range of motion still needs to be full, but it's all about not locking the elbow and being mindful of how you feel in the biceps.
- Be aware that stretching the biceps further increases the risk of injury, especially tendonitis. It can generate, in the long run, problems or aggravate existing ones. If you feel pain in the front of your shoulder, it may be due to inflammation of the tendon of the long head of the biceps.
In this case, do not do this exercise. It's not necessarily the angled curl that's worn you out, but it can irritate the area. If you feel concerned, don't straighten your arms completely and reduce the amplitude during the inclined curl. You can also place it at the end of the session, when the biceps are warm.
- Finally, to avoid overstressing the shoulder joint and stretching the pecs, it is best not to put your head on the bench, but to elevate it with your towel, for example.
In parallel, read also: The complete guide to desk curl
How to do the inclined curl with rubber bands?
The incline curl is well known to dumbbell bodybuilders. This is the only exercise that really stretches the biceps for optimal amplitude and good work of the long end of the biceps.
In rubber band training, it is very easy to get into an identical position. You just have to be with your back to the attachment point of your rubber band, then stretch your arms back. You will then perform the same movement as with dumbbells.
This exercise is generally performed in supination, but the hammer grip is also possible. That said, as this is the best way to work on the biceps, it would be a shame to use a hammer grip that would involve the brachialis.
To know: Bungee bodybuilding: the secret to rapid mass gain
What program for biceps with rubber bands?
Rings are a simple and effective way to make a session extremely intense. To train your biceps, you can start with the following three exercises:
- Start with the classic curl, overhand grip.
- Continue with the angled curl, underhand grip.
- Finish with the hammer curl, hammer grip
You can do 12-15 repetitions of each exercise with 30 seconds of rest between each, which is one set. Take 1 minute to 1 minute 30 between two sets, to do 4 sets in total.
This special biceps program with rubber band lasts 12 minutes and your biceps will be well trained.
Also read: Bicep push-ups: 3 variations that will strengthen your arms
Superhuman Fit rubber bands for your incline curl workouts
To perform this incline curl exercise from anywhere, you only need one piece of equipment: rubber bands. Opt for resistance bands that are strong, but also comfortable, so that you are as comfortable as possible in your movements.
Because we have been working for many years with athletes and bodybuilding enthusiasts, we have designed our own model of elastic bands for bodybuilding resistance. Our Superhuman Fit bands, particularly strong, are guaranteed for one year. Stretchable at will, they are perfect for athletes who are constantly looking to improve their physical performance.
Delivered with a carrying bag, a door anchor and ankle straps, they will be your best ally for your bicep exercises with rubber bands. The load is adjustable up to 75 kg of resistance to suit beginners and more experienced. You can take them everywhere to have no more excuses and carry out your sessions thanks to continuous tension. You will gain muscle mass quickly!
For more information: Biceps workout
In summary: the inclined curl
The incline curl is a perfect strength training exercise to complete your bicep workout. It allows you to work your biceps from another angle but also to perform a very good stretch of the latter.
The inclined curl is very popular in the gym and still requires good control of the movement. The various tips given are to be taken into account to avoid injuries. If you feel pain in your shoulders, change your load or do more stretching at the beginning and end of the session.
The possibility of working the inclined curl at home is possible thanks to the elastic resistance bands. Transportable everywhere, you can choose Fit Superhuman rubber bands which are the best on the French market in terms of value for money. More than 100 exercises are possible with these rubber bands and you will be able to start executing a special biceps program including the inclined curl. So ready?
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