Lie down on your stomach on the incline bench, ensuring your chest is firmly pressed against the bench and your feet are flat on the ground for stability.
Reach down and grab the barbell with an underhand grip (palms facing upwards) and hands shoulder-width apart.
Slowly curl the barbell up towards your chest while keeping your elbows close to your body, ensuring only your forearms are moving and your upper arms remain stationary.
Slowly lower the barbell back to the starting position, fully extending your arms and stretching your biceps, then repeat the curling motion for your desired number of repetitions.
Pro Tip
Control Your Movement: Avoid swinging the barbell or using your back or shoulders to lift it. The movement should be controlled and originate from your biceps. A common mistake is to rush the exercise, but slow and steady lifts will maximize muscle engagement. Appropriate Weight: Choose a weight that is challenging but allows you to maintain proper form. Lifting too heavy can lead to poor form and potential injury. Full Range of Motion: Ensure that you are using a full range of motion. Lower the barbell all the way down and then curl it up until your biceps are fully contracted. Half-reps will not give you the full benefit of the exercise. Keep Your Wrists Straight: Avoid bending or flexing your wrists while lifting the barbell