Incline Biceps Curl
Reps10 times
Calories burned36 kcal
LevelBeginner
Changing duration and load is available in our application
Lie on your stomach on an incline bench, holding a barbell in your hands as shown in the figure. This will be your starting position. As you exhale, bend your arms for biceps. Keep part of the arm from the elbow to the shoulder still. Tip: Only the forearms work. Don't swing your arms. Take a short pause, tensing your muscles. While inhaling, slowly lower the bar to the starting position. Complete the required number of repetitions. Variations: You can use dumbbells or an EZ bar for this exercise.
How to perform the exercise
10 times
36 kcal
Control your movement and do not rush.
01
Start position
Lie face down on an incline bench holding a barbell in your lowered arms.
02
Setup
Lock your elbows and torso — the start position.
03
Curl
Exhale and curl your arms, keeping the upper arm still.
04
Peak
Pause briefly at the top, squeezing the biceps.
05
Lowering
Inhale and slowly lower the bar to the start position without swinging.
Variants
Beginner
Use light weight and focus on form.
Middle
Work with a moderate load through a full range.
Professional
Use dumbbells or an EZ bar for more comfort.
Which muscles are working
Biceps and forearms
Benefits of the exercise
Strength
Stretches and loads the biceps.
Balance
Removes cheating with the torso.
Simply
Great for isolating the arms.
Contraindications
Acute pain in the elbows or shoulders.
Recent biceps tendon injuries.
Medical prohibition of weighted curls.
Recommendations
Elbows
Keep the elbows still.
Swinging
Do not let the arms swing.
Tempo
Lower the bar slowly.
