Incline Bicep Curl (Band)

A bicep isolation exercise performed on an inclined surface with band resistance, emphasizing the long head of the biceps.

Instructions

1. Set an adjustable bench to a 45-degree incline and sit upright against the backrest.
2. Place a resistance band under your feet, ensuring the band is taut and stable.
3. Grasp the ends of the band with an underhand grip, arms hanging naturally at your sides.
4. Keep your upper arms stationary against the bench throughout the movement.
5. Curl the band toward your shoulders, bending at the elbows.
6. Squeeze your biceps at the top, then lower the band with control to the starting position.

Tips

• The incline position prevents momentum and enforces strict form.
• Keep your elbows in a fixed position; movement of the elbows reduces bicep activation.
• Control the eccentric (lowering) phase to maximize time under tension.
• The band should provide resistance throughout the entire range of motion.
• This variation particularly emphasizes the long head of the biceps.
• Perform 8-12 reps per set for optimal muscle growth.