Barbell Curls Lying Against An Incline

Biceps · Barbell

How to do it

Lie **face down** on an incline bench with your chest supported and your arms hanging vertically holding a barbell underhand. Curl the bar bending only the elbow to shoulder height and lower over three seconds to a full stretch. The bench pins your torso: there is no way to swing or to pull with your back, so the biceps work cleanly. The classic mistake is peeling your chest off the bench when it gets heavy; if it lifts, the set is over.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

See all 907 exercises