EZ Bar Incline Curl

An effective biceps isolation exercise performed on an incline bench that stretches the biceps throughout the movement and minimizes cheating by momentum.

Instructions

1. Set an adjustable bench to an incline angle of approximately 45-60 degrees.
2. Sit back against the pad with your back and head supported, feet flat on the floor.
3. Hold an EZ-bar at your sides with your arms fully extended, using a supinated grip (palms facing forward) and hands shoulder-width apart.
4. Keep your upper arms stationary against the bench throughout the movement.
5. Curl the bar upward by bending your elbows, bringing the bar toward your shoulders while maintaining constant tension on your biceps.
6. Pause briefly at the top position, squeezing your biceps.
7. Lower the bar in a controlled manner back to the starting position, stretching your biceps at the bottom.
8. Repeat for your desired number of repetitions.

Tips

• The incline angle provides a greater stretch on the biceps at the bottom of the movement, which enhances growth stimulus.
• Keep your upper arms stationary and pinned against the bench to maintain isolation and prevent cheating with your shoulders.
• The incline position naturally prevents you from swinging the weight, making strict form easier to maintain.
• Use lighter weight than you would for standing curls, as the incline removes momentum.
• This exercise is excellent for building biceps length and addressing weak points in the range of motion.
• Adjust the bench angle based on flexibility and comfort; steeper angles provide more stretch but may be uncomfortable for some.
• Control the eccentric (lowering) phase, as this is where much of the muscle-building stimulus occurs.