Exercise guide
Kettlebell Prone Incline Curl
- Beginner
- Isolation
- Rep-based
- Shoulders
- Upper arms
The Kettlebell Prone Incline Curl isolates the biceps by using an incline bench to eliminate momentum and the unique weight distribution of the kettlebell to maximize tension at the peak of the contraction.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set an incline bench to a 45-degree angle.
- Lie chest-down (prone) on the bench with your chin clearing the top edge and your feet firmly planted on the floor.
- Grip the kettlebell handles with an underhand (supinated) grip, allowing your arms to hang straight down toward the floor.
- Retract your shoulder blades slightly to create a stable base against the bench.
How to do it
- Exhale as you curl the kettlebells toward your shoulders while keeping your elbows fixed and pointing toward the floor.
- Squeeze your biceps forcefully at the top of the movement for a one-second pause.
- Inhale as you slowly lower the kettlebells back to the starting position using a controlled 3-second tempo.
- Fully extend your arms at the bottom without losing tension in the muscle.
Form checklist
- Keep your elbows pinned in space; do not let them swing forward or backward.
- Maintain full chest contact with the bench to prevent using momentum from the torso.
- Keep your wrists neutral or slightly flexed to avoid strain and maximize bicep engagement.
- Ensure your neck remains neutral by looking slightly ahead rather than straight down.
Pro tips
- Because the kettlebell's center of mass hangs below the handle, focus on 'pulling' the weight around the arc to intensify the peak contraction.
- Imagine trying to touch your pinky fingers to your shoulders to maximize the supination of the forearm.
Make it harder
- Pause for 2 seconds at the midpoint of the lowering phase to increase time under tension.
- Perform the movement unilaterally (one arm at a time) to challenge your rotational stability.
Frequently asked
- What muscles does the kettlebell prone incline curl work?
- The kettlebell prone incline curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the kettlebell prone incline curl?
- The kettlebell prone incline curl uses kettlebell.
- Is the kettlebell prone incline curl good for beginners?
- Yes. The kettlebell prone incline curl is a beginner-friendly movement and a strong foundation to build on.