Barbell Curls Lying Against An Incline
Barbell Curls Lying Against An Incline is a beginner-level isolation in the strength category that primarily works the biceps. It is performed with barbell.
How to do it
- 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.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Focus on the muscle contraction and control the eccentric (lowering) phase.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.