I'll just start by
saying the Incline Dumbell Curl is one of the
best bicep exercises you can do, without question.
It puts a great stretch on the bi's and really works
So how can it be done
with a barbell instead of dumbells?
Instead of using dumbells
and letting the arms hang down beside and behind
your body, we're going to use the incline bench
to hit the biceps in a somewhat different manner.
If you've ever done
a seated barbell curl where you sit on a bench and
start with the barbell resting on your thighs, you'll
know how this one starts.
Now, instead of sitting
with your torso vertical, you will instead be lying
back on the incline. This exercise resembles a sort
of preacher curl mechanic in that it
allows you to really hit the lower aspect of the
biceps because of the angle of your upper
arms and how the resistance is moved.
Here's the setup - incline
bench and a barbell. That's it. I'm using the EZ Curl
bar in the pictures but you can use pretty much any bar
for this one.
Lean forward and pick up
the barbell, sit on the bench and rest the barbell on
your lap. Your grip on the bar should be such that your
hands are resting on your thighs and NOT the bar itself
resting on your thighs - this makes the exercise more
comfortable at the bottom.
Now, with the bar starting
a from a dead stop (no bicep tension) and arms straight,
start curling the weight up.
Come all the way up to the
top of the curl position. Since you're leaning back, most
of the tension on the biceps is going to come from just
holding the weight up rather than from the contraction,
so be sure to focus on maintaining a conscious bicep squeeze
at the top.
I'll tell you, though,
even just holding the weight in this position, supported
by your biceps really DOES keep good tension on all by
Lower the barbell slowly
back down to your thighs. When using heavier weight, rest
the bar completely on your thighs again, taking the weight
off the biceps. That way, you'll start from a dead stop
again. The video shows this well.
Here's the front view:
Another technique you can
use with great effect on this exercise is to reduce the
weight and do reps WITHOUT resting the barbell
on your thighs at the bottom of each rep.
This is VERY challenging
because at the bottom, you're supporting the whole weight
on the biceps (and shoulders to some degree). You'll definitely
need a lighter weight for this one but it really works
Try not to let your elbows
fully lock out at the bottom here...keep a very slight
bend to maintain tension in the biceps at the bottom.
This technique is found
at the end of the video below so be sure to watch it all
the way through. You'll really hit the biceps hard with
It looks like a lazy curl
but it'll really give your biceps a run for their money!
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