Barbell Curls Lying Against An Incline
Muscles worked
Instructions
- 1Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position.
- 2While 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.
- 3After a second contraction, slowly go back to the starting position as you inhale. Tip: Make sure that you go all of the way down.
- 4Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Barbell Curls Lying Against An Incline
The barbell curl lying against an incline bench is a strict variation of the classic curl that nearly eliminates cheating thanks to the torso being pinned against the bench. Lying face-down on the incline with your arms hanging straight down holding the bar, you curl the weight up while contracting the biceps without being able to use momentum from the shoulders or back, since the torso is fully stabilized. This position makes every rep more demanding but guarantees very targeted biceps work through the full range, especially at the bottom where the muscle is stretched. It's an excellent choice for progressing in pure isolation when technique matters more than load.
check_circleBenefits
- check_circleNearly eliminates cheating thanks to the stabilized torso
- check_circleFull biceps stretch at the bottom of the movement
- check_circleVery strict isolation through the entire range
lightbulbExecution tips
- lightbulbKeep your upper arms completely still throughout the set
- lightbulbLower the bar all the way down to get the full stretch
- lightbulbSqueeze the biceps hard for a second at the top
- lightbulbUse a lighter load than a standard standing curl
warningCommon mistakes
- warningNot lowering the bar all the way at the bottom
- warningUsing too heavy a load and breaking form
- warningLetting the upper arms move during the curl
- warningLowering too fast without control
helpFrequently asked questions
Why is this exercise so strict?expand_more
The torso pinned against the incline bench prevents any cheating with the shoulders or back, fully isolating the biceps.
What bench should I use for this exercise?expand_more
A standard incline bench set around 45 to 60 degrees works well — what matters is solid support for the torso.
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