Barbell Curls Lying Against An Incline

This incline variation eliminates momentum and body swing, providing strict isolation of the biceps. The chest support ensures pure bicep contraction throughout the movement.

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Category: strength
Level: beginner
Force: pull
Mechanic: isolation
Equipment: barbell

Instructions

Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position.
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.
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.
Repeat for the recommended amount of repetitions.

Tips

Keep your chest pressed firmly against the incline bench
Focus on squeezing the biceps at the peak contraction
Lower the weight slowly to fully stretch the biceps
Keep wrists straight and aligned with forearms

Common mistakes

Lifting chest off the bench to gain momentum
Not achieving full range of motion at the bottom
Using too much weight and sacrificing form

Safety

This exercise reduces cheating potential but can place stress on the biceps in the stretched position. Start with lighter weights than standing curls.

Variations

Barbell Preacher Curl Seated
Dumbbell Incline Row
Dumbbell Alternate Bicep Curl
One-Arm Dumbbell Row