Movement guide
Long head
The outer head crosses the shoulder and contributes to elbow flexion and forearm supination.
Both biceps heads contribute; shoulder position changes their loading.
01
Incline dumbbell curl
Elbow flexion · Dumbbells
Also works
Short head of biceps, brachialis, brachioradialis
How to perform +
Sit against an incline bench with your arms hanging naturally. Curl the dumbbells without moving your upper arms, then lower slowly.
Keep your shoulders comfortable; avoid forcing the arms behind you.
Example volume · 3 sets × 8–12 reps
02
Dumbbell curl
Isolation · Dumbbells
Also works
Short head of biceps, brachialis, brachioradialis
How to perform +
Begin with arms at your sides. Curl the weights while turning palms upward. Lower to a comfortable straight-arm position.
Keep elbows near your ribs and your torso still.
Example volume · 3 sets × 8–12 reps