Barbell Incline Curl

Sets and reps

• For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
• For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
• Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

• Barbell CurlBarbell
• Band Bicep CurlResistance band
• Cable Bicep CurlCable
• Dumbbell Bicep CurlDumbbell
• EZ-Bar CurlEZ bar
• Machine Bicep CurlMachine
• Suspension Trainer Bicep CurlSuspension trainer
• Cable Incline CurlCable
• Cable Single-Arm CurlCable
• Dumbbell Incline CurlDumbbell

Alternatives

Other exercises for the biceps, for when the barbell is taken or you want a change.

• Cable Bayesian CurlCable
• Cable Preacher CurlCable
• Cable Rope Hammer CurlCable
• Chin-UpBodyweight
• Cross-Body Hammer CurlDumbbell
• Dumbbell Concentration CurlDumbbell
• Dumbbell Hammer CurlDumbbell
• Dumbbell Preacher CurlDumbbell

Questions

What muscles does the Barbell Incline Curl work?

The Barbell Incline Curl mainly works the biceps.

What equipment do you need for the Barbell Incline Curl?

A barbell.

How many sets and reps of the Barbell Incline Curl?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Barbell Incline Curl?

Cable Bayesian Curl, Cable Preacher Curl, Cable Rope Hammer Curl and Chin-Up work the same main muscle.