Barbell Curls Lying Against An Incline
About This Exercise
Barbell Curls Lying Against an Incline is a biceps isolation exercise that uses an inclined bench position to place a deep stretch on the muscle at the start of each repetition. This variation is excellent for emphasizing the long head of the biceps and improving mind-muscle connection by minimizing body swing.
1Setup
1. Set an incline bench to a 45-60 degree angle. 2. Sit on the bench and lean back, ensuring your upper back and shoulders are firmly pressed against the pad. 3. Plant your feet flat on the floor for stability. 4. Grasp a barbell with an underhand (supinated) grip, hands shoulder-width apart. 5. Allow your arms to hang straight down from your shoulders, fully extended, with the barbell in front of the bench. This is your starting position.
2Execution
1. Keeping your upper arms stationary and your torso braced against the bench, curl the barbell upward by flexing your elbows. 2. Focus on contracting your biceps, bringing the bar as high as possible without allowing your elbows to drift forward. 3. Squeeze your biceps hard at the top of the movement for a one-count. 4. With control, lower the barbell back to the starting position, fully extending your elbows to feel the stretch in your biceps. 5. Maintain a slow, controlled tempo throughout, avoiding any swinging or use of momentum. Repeat for the desired number of repetitions.
Pro Tips
- Focus on squeezing the biceps hard at the top of the movement.
- Imagine your elbows are pinned to the bench to minimize upper arm movement.
- Lower the weight slowly and with control to maximize tension on the biceps.
- Keep your wrists straight to avoid strain and isolate the biceps.