3 Incline dumbbell bicep curl
This is another exercise that positions the elbows behind the body and can be done with just a pair of dumbbells.
Set the bench at an incline of about 45-60 degrees. Then lay back with the dumbbells in your hands at your sides.
With this starting position alone, your arms will be slightly behind your body. That’ll put the same stretch on the long head.
Step1
From that starting position, curl one dumbbell up towards your shoulder, while keeping your elbow close to your body.
Turn your hand over on your way up so that your pinky is pointing up like we talked about.
Step2
Slowly lower back down as you switch to the other side and alternate back and forth for reps.
Make sure as you’re doing this exercise that you’re not using your shoulders by driving your elbows forward at the end of the movement to rest.
Instead, keep your elbows and upper arms back in the starting position the whole time. This will ensure that the long head stays stretched.
If you’d like, do this exercise by curling both arms at the same time rather than alternating on each rep.
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https://virimi.com/2021/08/30/10-best-exercises-for-bigger-bicep-peaks/
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