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.
Incline dumbbell curl
Elbow flexion · Dumbbells
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
Dumbbell curl
Isolation · Dumbbells
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
References
openstax.orgCommunity draft · awaiting expert review