Smart Workout Diary

Barbell Curl Against an Incline

The barbell curl against an incline bench is a strict biceps curl performed while the chest is supported against an inclined bench. The bench limits body swing and helps emphasize elbow flexion through the biceps and forearms. It supports arm-strength and muscle-building goals when performed with controlled resistance.

Demonstration

Barbell Curl Against an Incline — demonstration 1
Barbell Curl Against an Incline — demonstration 2

Instructions

  1. Set an incline bench to a moderate angle and place a barbell on the floor or a low rack in front of it.
  2. Lie face down with your chest firmly against the bench, feet stable on the floor, and grasp the bar with an underhand, shoulder-width grip.
  3. Start with the arms nearly straight beneath the shoulders; keep the elbows close to the bench and the wrists neutral.
  4. Exhale as you curl the bar toward the front of your shoulders without lifting your chest or driving the elbows forward.
  5. Pause briefly while squeezing the biceps, then inhale and lower the bar slowly until the arms are nearly straight. Use a manageable load and keep control throughout.
Muscle Group
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Barbell, Bench
Difficulty
Intermediate

Technique tips

  1. Keep the chest connected to the bench; lifting it turns the movement into a swinging curl.
  2. Choose a load that allows a slow lowering phase and does not force the wrists to bend back.
  3. Stop short of any painful elbow, wrist, or shoulder position, and avoid dropping the bar at the bottom.
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