One of the best things you can do to really place tension on the biceps is stretch it entirely at the bottom of the movement & contract the triceps.
As the triceps are the opposing group of the biceps (Antagonistic pairs), the working biceps will receive a relaxation & stretch signal, upon triceps contraction.
This will grant you the ability to pump out a couple extra repetitions and massively optimize long head activation.
And this is EXACTLY what the incline bench curls allow you to do.
The end result? Massive peaks in the long term.
- 1Set up an incline bench, preferably at a 45-degree angle or one step higher
- 2Grab a pair of dumbbells and sit down on the bench
- 3Rest the back and head on the pad, keep arms extended at the initial position
- 4Keep wrists supinated (palms open)
- 5Curl the dumbbells up, contracting the biceps and further supinating the wrists
- 6Hold the peak contraction for a second and go down slowly on the eccentric phase
Note: As mentioned, we highly recommend applying a triceps contraction at the bottom to maximize eccentric tension.