Barbell Prone Incline Curl

Muscles worked

Setup

1. Set an incline bench to a 45-degree angle.
2. Lie face-down (prone) on the bench with your upper chest resting against the top edge and your feet firmly on the floor for stability.
3. Grip the barbell with an underhand (supinated) grip at shoulder-width.
4. Let your arms hang straight down toward the floor, perpendicular to the ground, with your elbows fully extended.

How to do it

1. Exhale and curl the bar toward your forehead by flexing only at the elbows, keeping your upper arms locked in a vertical position.
2. Squeeze your biceps forcefully at the top of the movement for a one-second peak contraction.
3. Inhale and slowly lower the barbell back to the starting position using a controlled 3-second tempo.
4. Stop just short of a full lockout at the bottom to maintain constant tension on the biceps.

Form checklist

• Keep your chest glued to the bench to prevent using momentum or 'cheating' the weight up.
• Ensure your elbows remain pointed directly at the floor and do not swing forward or backward.
• Maintain a neutral neck position by looking slightly ahead of the bench rather than straight down.
• Keep your wrists stiff and neutral to avoid excessive forearm involvement.

Pro tips

• Focus on driving your pinky fingers toward your shoulders at the top of the movement to maximize bicep peak activation.
• Imagine your upper arms are pinned to an invisible wall; only your forearms should move throughout the entire set.

Make it harder

• Add a 3-second isometric hold at the top of every rep to increase time under tension.
• Perform '1.5 reps' by doing a full curl, lowering halfway, curling back to the top, and then lowering all the way down.

Frequently asked

What muscles does the barbell prone incline curl work?

The barbell prone incline curl primarily targets the biceps.

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

The barbell prone incline curl uses barbell.

Is the barbell prone incline curl good for beginners?

The barbell 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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