May 23rd, 2023 5:11 PM Mr. Q Categories: Barbell
The barbell incline curl is a strength-training exercise that targets the biceps muscles. It is performed on an incline bench with a barbell, and it helps to develop strength and size in the biceps, particularly the long head of the muscle. The incline position places greater emphasis on the upper portion of the biceps, creating a challenging and effective exercise.
Possible Stretches to do prior to exercise:
- Biceps stretch
- Shoulder stretch
Warmups to do prior to exercise:
- Perform a few sets of light biceps exercises such as biceps curls with lighter dumbbells or resistance bands to warm up the biceps muscles.
- Do some light shoulder warm-up exercises like arm circles or shoulder rotations to prepare the shoulder joints.
How to select the proper weight: Start with a light to moderate weight that allows you to maintain proper form and control throughout the exercise. The weight should challenge your biceps muscles without compromising your technique.
- Set an adjustable bench at a 45-degree incline angle and sit on it with your back firmly against the bench.
- Hold a barbell with an underhand grip, hands slightly wider than shoulder-width apart.
- With your arms fully extended and palms facing forward, allow the barbell to hang down in front of your thighs.
- While keeping your upper arms stationary and elbows close to your sides, exhale and curl the barbell upward by contracting your biceps. Focus on using your biceps to lift the weight.
- Continue curling until your biceps are fully contracted and the barbell is close to your shoulders.
- Pause for a moment, then inhale and slowly lower the barbell back to the starting position with control.
- Repeat the movement for the desired number of repetitions.
How to reduce the difficulty: To make the exercise easier, you can:
- Use a lighter weight or even just the barbell.
- Perform the exercise with a spotter or use an EZ bar, which may be more comfortable for the wrists.
How to increase difficulty: To make the exercise more challenging, you can:
- Gradually increase the weight you’re using.
- Perform the exercise on a higher incline bench, such as a 60-degree or 75-degree angle, which increases the resistance and places more stress on the biceps.
- Beginner: 8-12 reps
- Intermediate: 12-15 reps
- Advanced: 15-20 reps
Estimated time for exercise: 5-10 minutes