Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBarbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelIntermediate
  • Secondary Muscles
Target Muscle Group


Biceps Muscle Anatomy Diagram

Lying Incline Bench Barbell Curl Instructions

  1. Set an incline bench at a 30-degree angle (If you do not have access to an incline bench you can prop up a straight bench).
  2. Grab a barbell and place it at the end of the incline bench.
  3. Lay on the bench with your chest against the padding. Your chest should be at the end of the bench.
  4. Grasp the barbell with an underhand grip (palms facing up), with your hands about shoulder-width apart.
  5. Keeping your eyes up and bending at the elbows, slowly curl the barbell up as far as possible.
  6. Squeeze the biceps at the top of the movement, and then slowly lower the weight back to the starting position.
  7. Repeat for desired reps.

Lying Incline Bench Barbell Curl Tips

  • You should bend at the elbows only. Don't let your elbows come forward when curling the weight up.
  • Squeeze the biceps hard at the top of the movement for a count of 1-2 for best results.
  • Control the weight on the way down. Lower the bar slowly, not allowing the weight to drop down quickly.