The traditional bicep curl targets only the short head of your biceps Brachii. Barbell Curls Lying Against An Incline Curl offers a more complete arm exercise. It activates the long head of your biceps Brachii and brachialis muscles, as well as the elbow flexor muscle. Inline hammer curls will stretch your biceps better than regular hammer curls.

Barbell Curls Lying Against An Incline focus on your biceps brachii which is the largest muscle in your biceps area. You curl up by putting resistance on your biceps brachii. This causes a concentric contraction, where the muscle engages and tightens.

Instructions for Barbell Curls Lying Against An Incline

  1. Place your back against an inclined bench. Your arms should be extended and your barbell at your side. Then, place your hands on the ground. This is your starting position.
  2. Keep your upper arms still and curl the weight as high as possible while simultaneously clenching the biceps. As you do this, breathe in deeply. Tip The forearms must move. Don’t swing your arms.
  3. As you exhale, slowly return to your starting position after a second contraction. Tip Be sure to go all the way down.
  4. Continue repeating until you reach the maximum number of repetitions.

Additional Information

  • Because you are at an incline, your arms have more distance to travel. You’ll feel a little more stretch and muscle work. You’ll need to work harder on your biceps. The incline dumbbell curl will work your biceps harder than the traditional. This exercise targets the biceps brachii (the longest muscle in your upper arms) and is especially effective for the biceps brachii.

Alternative Exercises Barbell Curls Lying Against An Incline

  • Preacher Hammer Dumbbell Curl
  • Preacher Curl
  • Lying High Bench Barbell Curl
barbell curls lying against an incline
Nathan Sports