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Barbell Curls Lying Against An Incline

A beginner strength exercise for the biceps, done with a barbell.

Barbell Curls Lying Against An Incline: starting positionBarbell Curls Lying Against An Incline: finishing position
Main muscles
Biceps
Equipment
Barbell
Level
Beginner
Type
Isolation
Movement
Pull

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.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Barbell Curls Lying Against An Incline

Questions

What muscles does the Barbell Curls Lying Against An Incline work?

Mainly the biceps.

Is the Barbell Curls Lying Against An Incline good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Barbell Curls Lying Against An Incline?

Good alternatives that train the biceps: Barbell Curl, Close-Grip EZ Bar Curl, Close-Grip Standing Barbell Curl or Preacher Curl.

How many sets and reps of the Barbell Curls Lying Against An Incline should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).