Barbell Curls Lying Against An Incline

Also called incline barbell curl, lying incline barbell curl and incline bench barbell curl.

Works

Biceps

Equipment

Barbell

Level

Beginner

Type

Isolation

How to do it

Setup. Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position.

1. While keeping the upper arms stationary, curl the weight up as high as you can while squeezing the biceps. Breathe out as you perform this portion of the movement. Tip: Only the forearms should move. Do not swing the arms.
2. After a second contraction, slowly go back to the starting position as you inhale. Tip: Make sure that you go all of the way down.
3. Repeat for the recommended amount of repetitions.

Cues

• Back flat on the incline bench.
• Arms hang straight, elbows still.
• Curl high, squeeze 1 second.
• Lower all the way down.

Common mistakes

• Elbows drifting forward.
• Lifting the head off the bench.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Easier

Swap for