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.
Because the incline position places significant stretch on the biceps and stress on the anterior shoulder capsule, recovery data is vital here. The AI analyzes your HRV and recent training volume to ensure your tendons are recovered enough for this deep-stretch movement, auto-regulating load if recovery is low to prevent injury. Additionally, by tracking RPE, the app can detect if you are grinding reps and potentially compromising shoulder stability, adjusting your next set's weight to maintain tension on the biceps rather than the joints.
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
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