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Barbell Curls Lying Against An Incline

Performed on an incline bench to bias the upper portion of the muscle, this variation primarily targets your Biceps. It requires barbell and is best suited to beginner lifters.

Beginner level · Equipment: Barbell · Isolation · Pull

Primary muscles: Biceps

How to perform Barbell Curls Lying Against An Incline

  1. Step 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. Step 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. Step 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. Step 4. Repeat for the recommended amount of repetitions.

Frequently asked questions

What is the primary benefit of performing curls against an incline bench?

This position places the biceps under greater stretch and eliminates momentum by fixing the torso. It emphasizes the long head of the biceps and ensures the muscle remains under tension throughout the movement.

How should I position my body on the bench for maximum effectiveness?

Lie chest-down on an incline bench set at roughly 45 degrees with your arms hanging straight down. Keep your shoulders retracted and your chest firmly against the pad to prevent swinging the weight.

What is a common mistake to avoid during the incline barbell curl?

Avoid allowing your elbows to flare outward or drift backward during the contraction. Keep the elbows pinned in a vertical position to ensure the biceps, rather than the front deltoids, move the load.

What is a suitable alternative if a barbell feels too restrictive?

Dumbbells are a practical alternative that allow for a more natural wrist rotation and independent arm movement. This variation can help address strength imbalances while providing the same stability as the barbell version.

How should I program this exercise for hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions using a controlled eccentric phase. Because this is an isolation movement, it is best placed toward the middle or end of a workout after compound pulling exercises.

Sample sets & reps for Barbell Curls Lying Against An Incline

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Biceps exercises

  • Alternate Hammer Curl — dumbbell
  • Alternate Incline Dumbbell Curl — dumbbell
  • Brachialis-SMR — stretch
  • Cable Hammer Curls - Rope Attachment — cable
  • Cable Preacher Curl — cable

See all Biceps exercises →

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