Incline Curl (EZ Bar)
The Incline Curl (EZ Bar) is an isolation exercise performed on an angled bench that places the arms behind the torso to maximize the stretch on the biceps. This position specifically targets the long head of the biceps for improved muscle peak and definition.
Iridium accounts for the high fatigue generated by the weighted stretch in this movement by tracking specific load on the biceps long head. The AI cross-references your 7-day workout history to ensure you haven't exceeded your Maximum Recoverable Volume for this sub-muscle group. RPE trends are used to regulate intensity, ensuring the stretch contributes to hypertrophy rather than excessive systemic fatigue.
Form Cues
- Set the bench to a 45 to 60-degree angle
- Keep your back flat and head pressed against the pad
- Allow arms to hang fully extended perpendicular to the floor
- Pin your elbows back and keep them stationary while curling
- Squeeze the biceps hard at the peak of the contraction
- Don't lift your head or neck off the bench
- Don't swing your elbows forward to help lift the weight
- Don't stop short of full extension at the bottom
- Don't use momentum or rock your torso
- Don't shrug your shoulders up towards your ears
Common Mistakes
- Swinging elbows forward
- Shortening the range of motion
- Lifting head off the bench
- Using excessive momentum
- Flexing the wrists excessively
Muscles Worked
This exercise primarily targets the long head of the biceps brachii by placing the shoulder in hyper-extension, which creates a significant stretch on the muscle belly. It also engages the biceps short head and brachialis, while the semi-supinated grip of the EZ bar actively recruits the forearm muscles and reduces wrist strain.
Primary
Secondary
Get Personalized Coaching for Incline Curl (EZ Bar)
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.