How to do it
Plant your toes firmly on the floor to anchor your body to the bench.
- 1
Lie face down on an incline bench with your chest against the pad.
- 2
Hold a barbell with an underhand grip (palms facing up) and let it hang directly below you.
- 3
Curl the barbell towards your shoulders, keeping your elbows fixed in place.
- 4
Slowly lower the barbell back to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your elbows stationary and focus on isolating the biceps throughout the movement.
Common mistakes
- ✕Arching the torso off the incline pad
- ✕Curling the wrists during the lift
- ✕Rushing the eccentric lowering phase