Barbell Incline Curl

Barbell Incline Curl

Overview

Target Muscle Groups:
Biceps.
Equipment:
Barbell, bench.
Difficulty:
Beginner.
Log Type:
Reps and weight.

General Information

Barbell Incline Curl is an isolation exercise that primarily targets the biceps brachii, with an emphasis on the long head due to the incline position. It is a beginner-level exercise suitable for lifters looking to build arm size and improve muscle engagement through a longer range of motion.

Performing curls on an incline bench places the biceps in a stretched position at the bottom of the movement, which increases tension and can contribute to better hypertrophy compared to standard curls. Because your back is supported and your arms are behind the torso, cheating is harder, making this variation strict and effective.

This exercise is often overlooked in favor of preacher curls or standing curls but offers unique benefits. It's especially useful for targeting stubborn biceps peaks or as a finisher after compound pulling exercises like rows or chin-ups.

Instructions

  1. Set an incline bench to about a 45–60° angle and lie face down on it, with your chest against the bench and feet flat on the ground or supported.
  2. Hold a barbell with an underhand (supinated) grip, hands about shoulder-width apart, and let your arms hang straight down toward the floor.
  3. Keeping your upper arms stationary, curl the barbell upward in a controlled motion by contracting your biceps.
  4. Pause briefly at the top of the movement, avoiding any forward movement of the elbows.
  5. Slowly lower the barbell back to the starting position, fully extending your arms.
  6. Repeat for the desired number of repetitions.

Common Mistakes

Elbows moving forward

Letting your elbows drift forward shifts the tension away from the biceps and engages the shoulders.

Swinging the barbell

Using momentum to lift the weight reduces biceps engagement and increases injury risk.

Not using full range of motion

Stopping short at the bottom limits muscle stretch and growth potential.

Lifting too heavy

Using excessive weight can lead to poor form and reduce the effectiveness of the exercise.

Injuries

Barbell Incline Curl is a low to medium risk exercise when done with proper form.

The main risk involves excessive shoulder strain, especially if the elbows drift forward or too much weight is used. To prevent this, maintain a strict elbow position and avoid swinging.

Another concern is elbow tendon stress. Using a full range of motion can irritate the tendons if the weight is too heavy or the movement is too fast. Focus on control and moderate weight.

Wrist discomfort may also occur if your grip is too narrow or you’re using a straight barbell. Switching to an EZ bar can reduce wrist strain.

Frequently Asked Questions

Q: Can I use an EZ bar instead of a straight barbell?

Yes, an EZ bar is a good alternative and may be more comfortable on the wrists.

Q: What incline angle is best for this curl?

An angle of 45–60 degrees is ideal for balancing stretch and comfort.

Q: Is this better than regular barbell curls?

It’s not necessarily better, but it targets the long head more effectively due to the arm position.

Overview

Target Muscle Groups:
Biceps.
Equipment:
Barbell, bench.
Difficulty:
Beginner.
Log Type:
Reps and weight.