Exercise 0072 · REF WLvTAv5

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Barbell Prone Incline Curl

Category

Upper Arms

Equipment

Barbell

Target

Biceps

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The prone incline curl braces the chest against an incline bench facing down, which locks the shoulder in place and removes any body swing from the curl. It stretches the biceps more at the bottom than a standing curl since the arm hangs straight down under the shoulder. It's a strict isolation variation worth using when curl form tends to break down under fatigue.

How to Do the Barbell Prone Incline Curl

1. Set up an incline bench at a 45-degree angle.
2. Lie face down on the bench with your chest and stomach resting against it.
3. Hold a barbell with an underhand grip, shoulder-width apart.
4. Extend your arms fully, allowing the barbell to hang down towards the floor.
5. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
6. Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
7. Hold the contracted position for a brief pause as you squeeze your biceps.
8. Inhale and slowly begin to lower the barbell back to the starting position.
9. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell Prone Incline Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have barbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band · Biceps Cable Close Grip Curl Cable · Biceps Dumbbell Alternate Biceps Curl Dumbbell · Biceps

FAQ

What muscles does the Barbell Prone Incline Curl work?

The Barbell Prone Incline Curl primarily targets the biceps, with the forearms as the main supporting muscle group.

What equipment do I need for the Barbell Prone Incline Curl?

The Barbell Prone Incline Curl is done with a barbell.

What's a good alternative to the Barbell Prone Incline Curl?

If you don't have access to a barbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.