Equipmentbarbell
Difficultyintermediate
bicepsupper arms
Barbell Prone Incline Curl
The barbell prone incline curl is a biceps-focused exercise performed lying face down on an incline bench. This position isolates the biceps and minimizes cheating by preventing the use of momentum or swinging. It primarily targets the biceps, with secondary engagement of the forearms.
Step-by-Step Form & Technique
- 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.
Secondary Muscles
forearms
Track Barbell Prone Incline Curl in RepEight
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