Barbell Incline Chest Supported Curl

How to perform it

Step-by-step instructions

1. 01Set an incline bench high enough for your arms to hang freely, place a light barbell beneath its upper end, and lie face down with your chest supported.
2. 02Grasp the bar with a shoulder-width underhand grip, let the arms hang vertically, and keep your shoulders down, elbows still, and wrists straight.
3. 03Curl the bar upward by bending only the elbows while keeping your chest firmly against the pad and avoiding any swing.
4. 04Raise the bar as far as you can without moving the upper arms forward or losing wrist alignment, then squeeze the biceps briefly.
5. 05Lower the bar slowly until the elbows are fully extended, pause without relaxing the shoulders, and repeat from the hanging position.