Barbell Curls Lying Against An Incline
Barbell Curls Lying Against An Incline is a resistance exercise – elbow flexion exercise involving Biceps brachii, Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Biceps brachii, Brachialis
- Secondary muscles
- Brachioradialis, Forearm flexors, Anterior deltoid (stabilization)
- Exercise type
- Resistance exercise – elbow flexion
Exercise technique
- Incline support
Rest your chest against the incline bench and balance through your feet.
- Bar
Take a symmetrical underhand grip, allowing your arms to extend freely downward.
- Shoulders
Keep your chest on the pad and upper arms fixed beneath your shoulders.
- Wrists
Keep the heels of your palms aligned with your forearms without bending your wrists backward.
- Curl
Exhale and raise the bar through elbow flexion without swinging your upper arms.
- Contract
Pause at the highest point you can reach without losing chest support.
- Extend
Slowly lower the bar to comfortable full arm extension.
Key technique points
- Rest your chest on the incline pad.
- Fix your upper arms below you.
- Use an even underhand grip.
- Do not push with your feet.
- Align your wrists with your forearms.
- Finish the descent slowly.
Common mistakes
Lifting the chest
Do not lose bench contact as the bar rises or use torso movement to assist the curl.
Swinging the upper arms
Do not move your elbows backward and swing the bar; keep them beneath your shoulders.
Generating momentum from the feet
Do not push against the floor and throw your torso forward; use your feet only for balanced support.
Curling the wrists
Do not bring the bar toward your chin through wrist flexion; use neutral wrists and elbow flexion.
Hitting the floor
Do not lower without sufficient clearance beneath the bench; test the position before loading.
Incomplete bottom extension
Do not keep your elbows bent to skip the difficult range; return to controlled, comfortable extension.
Frequently asked questions
Barbell Curls Lying Against An Incline: why is “Lifting the chest” a mistake?
Do not lose bench contact as the bar rises or use torso movement to assist the curl.
Barbell Curls Lying Against An Incline: why is “Swinging the upper arms” a mistake?
Do not move your elbows backward and swing the bar; keep them beneath your shoulders.
Barbell Curls Lying Against An Incline: why is “Generating momentum from the feet” a mistake?
Do not push against the floor and throw your torso forward; use your feet only for balanced support.
Barbell Curls Lying Against An Incline: why is “Curling the wrists” a mistake?
Do not bring the bar toward your chin through wrist flexion; use neutral wrists and elbow flexion.
Barbell Curls Lying Against An Incline: why is “Hitting the floor” a mistake?
Do not lower without sufficient clearance beneath the bench; test the position before loading.
Barbell Curls Lying Against An Incline: why is “Incomplete bottom extension” a mistake?
Do not keep your elbows bent to skip the difficult range; return to controlled, comfortable extension.
What should I focus on when doing Barbell Curls Lying Against An Incline?
Rest your chest on the incline pad. Fix your upper arms below you. Use an even underhand grip. Do not push with your feet. Align your wrists with your forearms. Finish the descent slowly.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.