Exercise
Prone Incline Barbell Curl
The Prone Incline Barbell Curl is a strict biceps exercise that eliminates momentum, placing constant tension on the arms.
Prone Incline Barbell Curl
The Prone Incline Barbell Curl is a highly effective variation of the traditional barbell curl, designed to minimize cheating and emphasize pure biceps engagement. By lying chest-down on an incline bench, the body is fully supported, which removes assistance from the hips, lower back, and shoulders. This setup forces the biceps to do the majority of the work throughout the entire range of motion.
Because the arms hang vertically at the start, the biceps are placed in a stretched position, increasing time under tension and improving muscle activation. The incline angle also makes it harder to generate momentum, encouraging slower, more controlled reps that enhance mind–muscle connection and muscular development.
This exercise is especially valuable in hypertrophy-focused programs, where precision and isolation are key. The Prone Incline Barbell Curl is well suited for intermediate and advanced lifters looking to refine arm training, improve biceps peak engagement, and build balanced arm strength with strict, repeatable form.
How to Perform the Prone Incline Barbell Curl
- Adjust an incline bench to approximately 45-60 degrees and place a barbell at the foot of the bench.
- Lie face down on the incline bench with your chest pressed against the pad and your feet securely on the floor for stability.
- Reach down and grasp the barbell with an underhand grip (palms facing up), positioning your hands slightly wider than shoulder-width apart.
- Allow your arms to hang fully extended perpendicular to the floor, maintaining a slight bend in your elbows to reduce joint stress.
- Keeping your upper arms stationary against the bench, exhale as you curl the weight upward by flexing at the elbows until the bar reaches chest level.
- Squeeze your biceps at the top of the movement and hold the contraction for a brief moment while maintaining a neutral wrist position.
- Inhale as you slowly lower the barbell back to the starting position, controlling the descent and resisting gravity.
- Maintain core engagement throughout the exercise to prevent your torso from swinging or lifting off the bench during repetitions.
Important information
- Keep your elbows fixed against the bench pad throughout the movement to isolate the biceps and prevent using momentum.
- Select a lighter weight than you would for standard curls as this position creates greater mechanical disadvantage and increases difficulty.
- Avoid letting your shoulders roll forward at the bottom of the movement, which can put unnecessary strain on your shoulder joints.
- Make sure your chest remains firmly against the bench pad to maintain proper form and maximize bicep engagement.
FAQ - Prone Incline Barbell Curl
The Prone Incline Barbell Curl primarily targets the biceps brachii, with particular emphasis on the long head due to the stretched starting position. Secondary muscles involved include the brachialis, brachioradialis, and to a lesser extent, the anterior deltoid and forearm flexors.
The prone position on an incline bench eliminates the ability to use momentum or "body English" that's common in standing curls, forcing stricter form and greater bicep isolation. This positioning also creates a unique stretch at the bottom of the movement and maintains tension throughout the entire range of motion, making it particularly effective for hypertrophy.
The most common mistakes include using too much weight leading to shoulder recruitment, failing to maintain contact between the chest and the bench, and not achieving a full range of motion. Keep your shoulders pulled back, chest firmly against the bench, and focus on controlling both the concentric and eccentric portions of the movement.
For optimal results, include the Prone Incline Barbell Curl 1-2 times weekly, either as a primary bicep movement on arm days or as a finishing exercise after compound pulling movements. Start with 3 sets of 8-12 repetitions using a weight that allows you to maintain strict form while reaching muscular fatigue within your target rep range.
While classified as intermediate, beginners can perform this exercise safely by starting with very light weight to master proper form. Begin with a weight you can control through the full range of motion for 12-15 reps, focusing on hamstring engagement rather than weight lifted, and progress gradually to avoid strain injuries.
Prone Incline Barbell Curl
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