Barbell Curls Lying Against An Incline

What is Barbell Curls Lying Against an Incline? Barbell curls lying against an incline is a variation of the traditional standing barbell curl exercise. This exercise is performed by lying on an incline bench with your chest against the bench, which helps isolate the biceps and prevents cheating through momentum.

Tutorial

1. Adjust an incline bench to a 45-degree angle.
2. Grab a barbell with an underhand grip, hands shoulder-width apart.
3. Lie face down on the incline bench with your chest against the bench and let your arms hang straight down towards the floor.
4. Keeping your upper arms stationary, exhale as you curl the barbell towards your shoulders.
5. Hold for a brief pause at the top, then slowly lower the barbell back to the starting position while inhaling.
6. Repeat for the desired number of repetitions.

Common Mistakes

• Using momentum to lift the weight instead of engaging the biceps.

• Allowing the back to arch or shoulder blades to retract during the movement. - Gripping the barbell too wide or too narrow, which can strain the wrists.

• Lifting the elbows or shoulders off the bench during the curl.

Tips for Better Results

• Keep your movements slow and controlled to fully engage the biceps.

• Focus on squeezing the biceps at the top of the movement for maximum contraction. - Use a weight that allows you to perform the exercise with proper form.

• Ensure your back and head are in a neutral position throughout the exercise.

Muscles Worked

• Primary Muscles: Biceps brachii - Secondary Muscles: Brachialis, brachioradialis