How to Do Barbell Curls Lying Against An Incline
Start and end of one clean rep of Barbell Curls Lying Against An Incline.
Quick facts
| Primary muscle | Biceps |
|---|---|
| Secondary muscles | — |
| Equipment | Barbell |
| Category | Strength |
How to perform Barbell Curls Lying Against An Incline
- Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position.
- While 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.
- After a second contraction, slowly go back to the starting position as you inhale. Tip: Make sure that you go all of the way down.
- Repeat for the recommended amount of repetitions.
Muscles worked
- Biceps (primary): bends the elbow and turns the palm up during pulls and curls.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Keep the upper arm still and pinned to your side so the movement happens only at the elbow.
- Keep the bar path close and stacked over your mid-foot; letting it drift forward wastes force and loads the lower back.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Breathe out on the effort and in on the return, keeping one steady rhythm across the set.
Common mistakes
- Swinging the torso to fling the weight up instead of actually curling it.
- Loading the bar heavier than your form allows and turning strict reps into a whole-body heave.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Barbell Curls Lying Against An Incline work?
Barbell Curls Lying Against An Incline is a focused movement that primarily works the biceps.
What equipment do I need for Barbell Curls Lying Against An Incline?
Barbell Curls Lying Against An Incline needs a barbell and plates (plus a rack or bench where the movement calls for one).
How many sets and reps should I do for Barbell Curls Lying Against An Incline?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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