Incline Lying Barbell Curl
Arms hang straight down behind the body on an incline bench.
- Level
- Beginner
- Equipment
- Barbell, Incline Bench
- Movement
- Biceps curl · Lying on the back
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Lie face up on an incline bench with a barbell held in both hands.
- Let your arms hang straight down behind your body with palms facing up.
- Keep your upper arms fixed against the bench throughout the set.
- Curl the bar upward until your biceps are fully contracted.
- Lower the weight slowly back to the starting stretched position.
Common mistakes
- Allowing elbows to drift forward during the curl.
- Using momentum to swing the weight up.
- Cutting the range of motion short at the bottom.
- Rushing the negative portion of the lift.
Safety
Do not hyperextend the elbows under heavy load at the bottom position.
Tips
- Pin your elbows firmly to the bench to prevent swinging.
- Focus on feeling a deep stretch in the biceps at the bottom.
- Squeeze the bar hard at the top of the rep.
Details
- Base movement
- Biceps curl
- Arms
- Both
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Lying on the back
- Body support
- Upper arms on a pad (preacher)
- Bench angle
- Incline
