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  1. #1
    Fatter Than You Think nads786's Avatar
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    question about incline bicep curls

    I wanted to put them in my bicep routine i was just wondering what part of the bicep to they hit, do they work bicep at all, and are they good for mass or shape?, im pretty much lookin for shape,peak,and mass, and was wondering doing these with also barbell curls and hammer curls would b a good idea?
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    Fatter Than You Think nads786's Avatar
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    Train smarter, not harder $AJ's Avatar
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    longhead

    keep the angle low, like 10-15ish degrees.
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    Sometimes I can be a dick jkeithc82's Avatar
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    I believe they are an extremely good exercise to add. The stretch that you get at the bottom is great.
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    Fatter Than You Think nads786's Avatar
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    is that good for growth? bc my biceps are def trailing my tris, and im tryin to find something tha can jump start it, do you guyz do em at all?
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    Do you want it bad enough cleanbulker33's Avatar
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    incline bicep curls has to be one of the BEST excercises for adding size to your biceps. I would even say to put the angle at 30 or 45 degrees.
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    Fatter Than You Think nads786's Avatar
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    incle it to 30degrees? around the same as a regular incline bench press?
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    agreed. it is pretty much like preacher curl but safer and more effective.
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    Moderator Dominik's Avatar
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    Originally Posted by jkeithc82
    I believe they are an extremely good exercise to add. The stretch that you get at the bottom is great.
    Right on. They're one of my favorite biceps exercises.

    To the original poster... the lower the incline, the greater the stretch. They put emphasis on the inner biceps head and give you a lot of resistance at the start of the motion, so while the peak contraction isn't as strong as doing them standing or at a forward incline, the stretch and initial contraction benefits make up for it.
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    Yep, vegetarian. MrSinister's Avatar
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    how do u guys do them? impossible for me as the dumbell gets in the way, unless im assuming u's start off as a hammer curl and twist it as u go up ?
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    Fatter Than You Think nads786's Avatar
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    ya i was thinkin the same thing, is it a hammer grip to a regular grip style curl?
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    Jacques Rhott Bushmaster's Avatar
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    Originally Posted by MrSinister
    how do u guys do them? impossible for me as the dumbell gets in the way, unless im assuming u's start off as a hammer curl and twist it as u go up ?
    Always twist on the way up when you're doing DB curls. (unless you're doing hammer curls)
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    Train smarter, not harder $AJ's Avatar
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    Originally Posted by Bushmaster
    Always twist on the way up when you're doing DB curls. (unless you're doing hammer curls)

    theoretically, there's more stress on the bicep if you keep palms facing forward throughout the entire movement; however, once u reach heavy enough dbs, it's next to impossible to do this, so most tend to go back to the twist method because its' mroe comforetable
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    BestThingSinceWrestling MusclesMalone's Avatar
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    Originally Posted by $AJ
    theoretically, there's more stress on the bicep if you keep palms facing forward throughout the entire movement; however, once u reach heavy enough dbs, it's next to impossible to do this, so most tend to go back to the twist method because its' mroe comforetable
    i always keep palms facing forward. personally i dont think the exercise is much different then regualr curls if your keeping a hammer grip at the bottom. for me the entire key to the exercise is the palms facing forward.
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    Train smarter, not harder $AJ's Avatar
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    Originally Posted by MusclesMalone
    i always keep palms facing forward. personally i dont think the exercise is much different then regualr curls if your keeping a hammer grip at the bottom. for me the entire key to the exercise is the palms facing forward.
    twist grip = less stress on bicep, more on brach

    but as i said, eventually you'll reach a point where it's just too awkward to keep palms facing forward always; for me that was ~65pders.
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    inclined bicept curls really work my calves
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    Squats traps to grass Defiant1's Avatar
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    Originally Posted by nads786
    I wanted to put them in my bicep routine i was just wondering what part of the bicep to they hit, do they work bicep at all, and are they good for mass or shape?, im pretty much lookin for shape,peak,and mass, and was wondering doing these with also barbell curls and hammer curls would b a good idea?

    They are a good overall mass exercise. They work the long head because of the stretch (long head spans the shoulder joint) and the short head because of the angle (especially if you hold DBs out to side).

    I like to bring the elbows forward at the end "Tom Platz" style. Bringing the DBs up to the ears.
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    Train smarter, not harder $AJ's Avatar
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    Originally Posted by Defiant1
    They are a good overall mass exercise. They work the long head because of the stretch (long head spans the shoulder joint) and the short head because of the angle (especially if you hold DBs out to side).

    I like to bring the elbows forward at the end "Tom Platz" style. Bringing the DBs up to the ears.

    but then you're reducing it's effectivness - elbwos should remain pointed and locked a fixed spot on incline curl.s
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    Moderator Dominik's Avatar
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    Originally Posted by $AJ
    twist grip = less stress on bicep, more on brach
    It's surprising that aspect isn't mentioned more often when discussing curls. The 'line of pull' is at its most direct with maximum tension when your palm is facing up.

    I've heard some say that it's beneficial to rotate the forearm during curls but I've found the best results come from maintaining that direct line of pull to get the strongest contraction from start to finish. After all, you can always do separate exercises like hammer curls (and even reverse curls) if you want to hit it from a different angle.
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    Fatter Than You Think nads786's Avatar
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    but isnt twisting work the bicep too? isnt supination an action that works the bicep? ie movin from a hammer curl position to a palms facin you?
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    Squats traps to grass Defiant1's Avatar
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    Originally Posted by $AJ
    but then you're reducing it's effectivness - elbwos should remain pointed and locked a fixed spot on incline curl.s
    What you do is finish the rep in strict style, THEN bring the elbows forward and up. It's an addition, not instead of.

    Try it, you'll like it. Because of bicep fatigue, you stress the biceps humerus elevation function.
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    Squats traps to grass Defiant1's Avatar
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    Originally Posted by _Dominik_
    It's surprising that aspect isn't mentioned more often when discussing curls. The 'line of pull' is at its most direct with maximum tension when your palm is facing up.

    I've heard some say that it's beneficial to rotate the forearm during curls but I've found the best results come from maintaining that direct line of pull to get the strongest contraction from start to finish. After all, you can always do separate exercises like hammer curls (and even reverse curls) if you want to hit it from a different angle.
    I have found that the way to go is to PARTIALLY pronate the biceps. As in a "curl bar" 45 degree way. THEN supinate. This keeps the stress on the biceps.
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    Originally Posted by Defiant1
    I have found that the way to go is to PARTIALLY pronate the biceps. As in a "curl bar" 45 degree way. THEN supinate. This keeps the stress on the biceps.
    Defiant, I remember reading somewhere that another factor is how "straight" your forearms are when hanging relaxed at your sides.

    In other words, some people get greater benefits from a straight bar and some from an ez-curl bar depending on the shape of them, so I guess that would also apply to dumbbell curls. Generally though I try to maintain that direct line of pull with curls even though I realize using a cambered bar for close-grip curls, which I use occasionally, is a compromise.
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    Originally Posted by _Dominik_
    Defiant, I remember reading somewhere that another factor is how "straight" your forearms are when hanging relaxed at your sides.

    In other words, some people get greater benefits from a straight bar and some from an ez-curl bar depending on the shape of them, so I guess that would also apply to dumbbell curls. Generally though I try to maintain that direct line of pull with curls even though I realize using a cambered bar for close-grip curls, which I use occasionally, is a compromise.
    I am thinking in terms of streching the bicep (myostatic reflex) vs. giving too much leverage for the brachialis.

    I know what you are talking about. It is called having a -----. I am drawing a blank I always think "Valsalva" but I know that's not it.

    It has to do with how your forearm angles out when facing forward with the palm supinated.

    Those with straight down should gravitate towards a straight bar, those with some angle curl bar, and those with severe angle DBs.

    DAMNED it's driving me nuts that I can't think of the name. Anyone? I tend to remember concepts before names, but this is bugging me.
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    Originally Posted by Defiant1
    DAMNED it's driving me nuts that I can't think of the name. Anyone? I tend to remember concepts before names, but this is bugging me.
    Damn you know your stuff! No sarcasm there at all because you were so close: I'm pretty sure it's Valgus. Going the other way is Varus.
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    Originally Posted by _Dominik_
    Damn you know your stuff! No sarcasm there at all because you were so close: I'm pretty sure it's Valgus. Going the other way is Varus.
    That's it!!

    Valgus is moving away from the midline.
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  27. #27
    Jacques Rhott Bushmaster's Avatar
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    Originally Posted by Defiant1
    What you do is finish the rep in strict style, THEN bring the elbows forward and up. It's an addition, not instead of.
    .
    So you curl the weight up, hold it at the top and then bring it up to your ears??

    Can't see how that would do anything for biceps. Delts sure, but not biceps other than what it takes to hold the contraction.
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  28. #28
    Squats traps to grass Defiant1's Avatar
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    Originally Posted by Bushmaster
    So you curl the weight up, hold it at the top and then bring it up to your ears??

    Can't see how that would do anything for biceps. Delts sure, but not biceps other than what it takes to hold the contraction.
    Check out my post above, it explains it.

    The bicep also elevates the humerus, as the long head spans the shoulder joint.

    The trick is to do it after about 5 reps or so, when the biceps tire.

    It has never failed to work for anyone I've shown it too. Again, I did not make this up, it came from Tom Platz, i'm just relaying it because it works.

    You do a full rep, THEN bring them up next to your ears. This is assuming that you are doing your incline curls from the front (not out to the sides like some do)
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  29. #29
    Registered User ko26's Avatar
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    When i do incline curls with strict form, i notice that it works my upper biceps (towards the shoulders)
    so far it been effective in adding size in that area.
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  30. #30
    Registered User Overload's Avatar
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    I rarely do direct arm work but this is one exercise I keep in my routines. I'll have to try the ear thing. Do you folks bring both DBs up at the same time or alternate arms?
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