VideoIncline-Bench Barbell Curl
Learn how to do incline-bench barbell curl with a clear setup, controlled movement, and a technique you can repeat.
How to do incline-bench barbell curl
- Lie chest down against an incline bench with the feet planted. Hold a barbell with an underhand grip and let both arms hang toward the floor below the shoulders.
- Keep the chest supported and the upper arms still. Bend the elbows to curl the bar toward the shoulders without lifting the torso from the bench.
- Lower the bar slowly until the elbows return to the starting position. Repeat the same controlled range without swinging.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do incline-bench barbell curl?
Lie chest down against an incline bench with the feet planted. Hold a barbell with an underhand grip and let both arms hang toward the floor below the shoulders. Keep the chest supported and the upper arms still. Bend the elbows to curl the bar toward the shoulders without lifting the torso from the bench. Lower the bar slowly until the elbows return to the starting position. Repeat the same controlled range without swinging.
What muscles does incline-bench barbell curl work?
Incline-Bench Barbell Curl primarily trains the biceps. The exact demand depends on your setup, range, and chosen load.
What is the best technique for incline-bench barbell curl?
Keep the torso steady and choose a grip you can repeat comfortably. Bend at the elbow rather than swinging the weight with your whole body. Control the return and avoid snapping the elbow straight at the bottom.
What can I do instead of incline-bench barbell curl?
Related options include Barbell Curl, Preacher Curl, Alternate Incline Dumbbell Curl. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
Related biceps exercises
6 ways to move.
Find the one that fits.
Showing 1–6 of 6 exercises
Compare related movement setups
Browse the directory pages containing incline-bench barbell curl and the related movements above to compare equipment and technique choices.
Your body. Your next move.
Preparing the interactive view…
Explore another muscle.
Choose a muscle on the body or below. Discover the movement, see the technique, then make it yours.
Browse every exercise