Band Prone Incline Curl

Muscles worked

Setup

1. Set an incline bench to a 45-degree angle and secure a resistance band to a low anchor point in front of the bench.
2. Lie chest-down on the bench with your chin just above the top edge and your feet firmly planted on the floor for stability.
3. Grasp the band handles with an underhand (supinated) grip, allowing your arms to hang straight down toward the floor.
4. Retract your shoulder blades slightly to create a stable base against the bench.

How to do it

1. Exhale and curl the handles toward your shoulders by flexing the elbows, keeping your upper arms stationary and perpendicular to the floor.
2. Squeeze your biceps forcefully at the top of the movement for a one-second peak contraction.
3. Inhale and slowly lower the handles back to the starting position, maintaining constant tension on the band.
4. Follow a controlled tempo, taking two seconds to curl up and two seconds to lower down.

Form checklist

• Keep your chest in constant contact with the bench to prevent using momentum.
• Ensure your elbows do not flare out or swing forward during the curl.
• Maintain a neutral wrist position to avoid excessive forearm involvement.
• Keep your neck in a neutral alignment by looking at a spot on the floor slightly ahead of the bench.

Pro tips

• Focus on 'turning your pinkies' toward your shoulders at the top of the movement to maximize the supination function of the biceps.
• Maintain a slight bend in the elbows at the bottom of the rep to keep the bicep under continuous tension from the band.

Make it harder

• Incorporate a 3-second isometric hold at the peak of the contraction on every rep.
• Increase the resistance by using a thicker band or moving the bench further away from the anchor point.

Frequently asked

What muscles does the band prone incline curl work?

The band prone incline curl primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the band prone incline curl?

The band prone incline curl uses resistance band.

Is the band prone incline curl good for beginners?

The band prone incline curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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