Barbell Curls Lying Against An Incline
The Barbell Curls Lying Against An Incline isolates the Biceps through a controlled range of motion. This beginner-level barbell exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The biceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Barbell Curls Lying Against An Incline
- 1
Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position.
- 2
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.
- 3
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.
- 4
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Barbell Curls Lying Against An Incline work?
The Barbell Curls Lying Against An Incline primarily targets the Biceps. It's an effective isolation exercise for building biceps strength.
Is the Barbell Curls Lying Against An Incline good for beginners?
Yes, the Barbell Curls Lying Against An Incline is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Barbell Curls Lying Against An Incline?
You need barbell to perform the Barbell Curls Lying Against An Incline. Most commercial gyms will have this available.
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