Barbell Curls Lying Against An Incline

Biceps

Barbell Curls Lying Against An Incline

Barbell Curls Lying Against An Incline (Start)

Barbell Curls Lying Against An Incline (End)

LevelBeginner EquipmentBarbell MechanicIsolation ForcePull

A curl performed lying chest-down on an incline bench, which prevents swinging and isolates the biceps.

Strength

Primary musclesBiceps

Energy burned

≈ 16 kcalFor 3 × 8–12, rest 90s · ≈ 2.8 kcal/min

Estimate range 12–20 kcal (±25 %)

Muscle mass worked3 %

Effort during a set4.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set an incline bench to about 45 degrees and lie face down with your chest against the pad.
2Hold a barbell with an underhand grip and let your arms hang straight down.

How to perform

1Curl the bar up toward your chin without moving your upper arms.
2Squeeze your biceps at the top.
3Lower the bar slowly to full extension.
4Repeat for the target reps.