My New Favourite Biceps Curl — Key Takeaways
Pair one lengthened bicep exercise (like this incline/leaned-back curl) with one contracted-position exercise — that combination covers the full stimulus without redundancy.
Key takeaways
One lengthened bicep exercise per session is enough — pair it with one contracted-position movement
One lengthened bicep exercise per session is enough — pair it with one contracted-position movement
- Running two or three lengthened bicep exercises as primary work is redundant; the stimulus is captured with one.
- Lengthened + contracted pairing covers the full torque-angle curve without overlap.
Lean back ~45° on cable curls to shift peak tension toward the bottom/stretched position
Lean back ~45° on cable curls to shift peak tension toward the bottom/stretched position
- Standing curl peaks mid-range; spider curl peaks at top; leaning back shifts hardest point lower, maximizing stretch stimulus.
- Avoid full elbow lockout on lengthened curls — tendons under stretch load need weeks-to-months to adapt, not sessions.
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In this video
- 1mIncline Curl Setup and Range of Motion
- 2mSet Execution and Time Under Tension
- 3mCurl Mechanics: Where Each Variation Is Hardest
- 4mRespecting the Stretch and Tendon Adaptation
- 4mProgramming Lengthened Curls: One Is Enough
“It almost doesn't feel like biceps. It feels like just tendon and destruction.”
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