Incline Curl (Smith Machine)

A barbell bicep curl performed on an incline bench with the Smith machine, creating a longer range of motion and increased stretch on the biceps.

Instructions

1. Place an incline bench in the Smith machine rack at approximately 45 degrees.
2. Set the bar to a height where it aligns with the upper chest when you’re seated on the bench.
3. Load an appropriate weight and sit back on the incline bench with your back fully supported.
4. Take a shoulder-width, underhand (supinated) grip on the bar and unlock it.
5. Let your arms hang naturally by your sides with a slight bend at the elbows and the bar at approximately waist height.
6. Keeping your elbows in place, flex your biceps to curl the bar upward toward your shoulders.
7. Continue until your forearms are nearly vertical and your biceps are fully contracted.
8. Pause briefly at the top, squeezing the biceps.
9. Slowly lower the bar back to the starting position with control, stretching the biceps at the bottom.

Tips

• The incline position creates a greater range of motion compared to standing curls.
• Keep your elbows stationary throughout the movement; do not allow them to drift forward.
• Fully extend your arms at the bottom to maximize the stretch on the biceps.
• Avoid using momentum; rely on bicep strength to lift the weight.
• The incline angle reduces forward lean, isolating the biceps more effectively.
• Control the eccentric (lowering) phase to maximize muscle engagement and time under tension.
• This variation is particularly effective for stretching and strengthening the biceps through their full range of motion.