Barbell Curls Lying Against An Incline

How to perform

1. 01Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position.
2. 02While 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. 03After 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. 04Repeat for the recommended amount of repetitions.

Form cues

• —Lead with the elbows and finish by squeezing the target muscle.
• —Set the bar path over mid-foot and keep it there.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.