This exercise involves lying face down on an incline bench and curling a barbell towards your chest. It primarily targets the biceps and can be a challenging variation of traditional bicep curls.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Targets the upper chest muscles
- Engages the triceps and shoulders as secondary muscles
- Improves overall upper body strength
- Increases muscle mass and definition in the chest and arms
- Helps to improve posture and upper body alignment
- Can be modified for different fitness levels and goals
How to perform
- Set up a bench at a 45-degree angle.
- Grab a barbell with an underhand grip and lie face down on the bench.
- Extend your arms straight down towards the floor.
- Curl the barbell up towards your chest, keeping your elbows close to your body.
- Pause at the top of the movement and squeeze your biceps.
- Lower the barbell back down to the starting position.
- Repeat for desired number of reps.
FRONT VIEW
BACK VIEW
Biceps
Primary
Forearms
Primary