Incline Barbell Curl

Exercise Summary
Primary Muscle(s) Biceps
Secondary Muscle(s) Forearms
Equipment Barbell
Emphasis Isolation
Type Pull

Incline Barbell Curl Instructions

  • Lay chest down against an incline bench. 
  • A barbell is positioned underneath the bench.
  • Grab a barbell with an underhand grip at shoulder-width. 
  • Begin by curling the barbell up slowly through a full range-of-motion.
  • The movement is initiated and controlled by the bicep, not momentum.
  • Lower the bar slowly to starting stance, maintaining tension on the muscle throughout the range-of-motion.
  • The eccentric portion is just as important as the concentric with arm development.


  • The muscle used first will be used the most. Momentum will negate the movement.
  • The purpose of the bench is to isolate the bicep, negating momentum or other musculature.
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