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Incline Biceps Curl - Instructions, Variations & Alternatives

Muscles involved

  • Biceps

    Also known as

    • Behind the Back Curl

    How to perform

    Incline Biceps Curl - Starting position

    Incline Biceps Curl - Starting position

    Incline Biceps Curl - Muscle Under Tension

    Incline Biceps Curl - Muscle Under Tension

    1. Set up & Starting position (seated incline)
      Set a bench at a 45 or 60-degree incline. Grab a weight in each hand, lie on the bench so your back is flat against it and allow your arms to hang straight down by your sides then turn your wrists upwards into a supine position (palms up).

    2. Concentric phase
      Keeping your upper arms still and perpendicular to the floor, slowly curl the weight all the way up towards your shoulder.

    3. Isometric hold (optional) - Hold for 2 seconds and squeeze your biceps at the top.

    4. Eccentric phase
      Slowly lower the weight back down and repeat.

    This exercise can be perform standing either leaned on your shoulders against a wall with your upper arms resting on the wall, or with a cable machine (pulleys in low position) step forward so that your arms are slightly extended behind your back.

    Exercise Alternatives