What To Know
- Both incline curls and curls work the biceps brachii, a muscle group located on the front of the upper arm.
- When you perform a curl, both the long head and the short head of the biceps are contracted, but the short head is more heavily involved.
- However, incline curls may have a slight edge over curls when it comes to building mass in the long head of the biceps.
In the world of biceps training, two exercises reign supreme: incline curls and curls. Both exercises target the biceps brachii, but they do so in slightly different ways. Incline curls emphasize the long head of the biceps, while curls focus more on the short head. So, which exercise is better for building bigger biceps? Let’s take a closer look at incline curls vs curls to find out.
Which Muscles Do Incline Curls and Curls Work?
Both incline curls and curls work the biceps brachii, a muscle group located on the front of the upper arm. The biceps brachii is responsible for flexing the elbow and supinating the forearm.
Incline Curls: Incline curls primarily target the long head of the biceps brachii. The long head originates at the scapula (shoulder blade) and inserts at the radius (forearm bone). When you perform an incline curl, the long head of the biceps is stretched and contracted, which helps to build muscle mass and strength.
Curls: Curls target both the long head and the short head of the biceps brachii. The short head originates at the coracoid process (shoulder blade) and inserts at the radius. When you perform a curl, both the long head and the short head of the biceps are contracted, but the short head is more heavily involved.
Incline Curls vs Curls: Which Is Better for Building Biceps?
Both incline curls and curls are effective exercises for building biceps. However, incline curls may have a slight edge over curls when it comes to building mass in the long head of the biceps. This is because the incline position stretches the long head, which can lead to greater muscle growth.
Incline curls: Incline curls can be performed with a variety of equipment, including dumbbells, barbells, and machines. To perform an incline curl, sit on an incline bench with your feet flat on the floor. Hold a dumbbell or barbell in each hand with your palms facing up. Curl the weights up to your shoulders, keeping your elbows close to your body. Slowly lower the weights back to the starting position.
Curls: Curls can also be performed with a variety of equipment. To perform a curl, stand with your feet shoulder-width apart. Hold a dumbbell or barbell in each hand with your palms facing up. Curl the weights up to your shoulders, keeping your elbows close to your body. Slowly lower the weights back to the starting position.
Incline Curls vs Curls: Which Is Right for You?
The best exercise for you depends on your individual goals and abilities. If you are looking to build mass in the long head of your biceps, then incline curls may be a better choice. If you are looking to target both the long head and the short head of your biceps, then curls may be a better choice.
Variations of Incline Curls and Curls
There are many variations of incline curls and curls that you can try to target your biceps from different angles. Here are a few examples:
Incline Curls:
- Dumbbell Incline Curls: This is the most basic variation of the incline curl. You can perform it with dumbbells in either a seated or standing position.
- Barbell Incline Curls: This variation is similar to the dumbbell incline curl, but you will be using a barbell instead of dumbbells.
- Preacher Curls: This variation is performed on a preacher bench, which helps to isolate the biceps.
Curls:
- Barbell Curls: This is the most basic variation of the curl. You can perform it with a barbell in either a standing or seated position.
- Dumbbell Curls: This variation is similar to the barbell curl, but you will be using dumbbells instead of a barbell.
- Hammer Curls: This variation is performed with a neutral grip, which helps to target the brachialis muscle.
Incline Curls vs Curls: Safety Tips
As with any exercise, it is important to use proper form when performing incline curls and curls to avoid injury. Here are a few safety tips to keep in mind:
- Keep your back straight and your core engaged throughout the exercise.
- Do not swing your arms or use momentum to lift the weights.
- Control the weight on the way down and do not drop it.
- If you feel any pain, stop the exercise and consult with a medical professional.
Summary: Incline Curls vs Curls
Both incline curls and curls are effective exercises for building biceps. Incline curls may have a slight edge over curls when it comes to building mass in the long head of the biceps, but curls are a more versatile exercise that can target both the long head and the short head. Ultimately, the best exercise for you depends on your individual goals and abilities.
What You Need to Know
Q: Which exercise is better for building biceps, incline curls or curls?
A: Both exercises are effective for building biceps, but incline curls may have a slight edge when it comes to building mass in the long head of the biceps.
Q: What is the difference between incline curls and curls?
A: Incline curls are performed on an incline bench, which helps to stretch the long head of the biceps. Curls are performed standing or seated, and they target both the long head and the short head of the biceps.
Q: How often should I do incline curls and curls?
A: You can perform incline curls and curls 2-3 times per week. Be sure to give your muscles adequate rest between workouts.
