Barbell Curls Lying Against An Incline
How to do the 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.
How to program the Barbell Curls Lying Against An Incline
Sets and reps
As an isolation movement, the Barbell Curls Lying Against An Incline is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Barbell Curls Lying Against An Incline is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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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.
What equipment do I need for the Barbell Curls Lying Against An Incline?
You need Barbell. Difficulty level: Beginner.
How many sets and reps of the Barbell Curls Lying Against An Incline should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
