Mixed
Altering shoulder position (flexed vs. extended) during elbow flexion resistance training does not influence regional hypertrophy or maximum strength gains when resistance profiles are matched.
If you are doing biceps curls, it does not matter whether you sit on a preacher bench (shoulder flexed) or lie back on an incline bench (shoulder extended), as long as you are lifting heavy enough to fail around 8-12 reps. Both positions will build muscle and strength equally well. Do not waste time switching exercises to 'target' the long head; just pick one and focus on adding weight over time.
In conclusion, biceps cable curl training with the shoulder flexed (PREA) or extended (BAYE) resulted in similar increases in muscle size and strength. Altering shoulder position does not appear to influence the effects of biceps cable curls after 10 weeks of RT in untrained young men.
Why this rating
Randomized controlled trial with within-subject design, adequate sample size (n=15 per arm), and objective ultrasound measurements, though limited to 10 weeks.
Source
Comparison Between Shoulder Flexed and Extended Positions in Elbow Flexion Resistance Training on Regional Hypertrophy and Maximum Strength: Preacher versus Bayesian Cable Curls
Parsa Attarieh et al. · European Journal of Sport Science · 2025
DOI 10.1002/ejsc.12279
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