Prone Incline Barbell Curl
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The Prone Incline Barbell Curl is a strength exercise performed lying face down on an incline bench, curling a barbell toward your chest with elbows fixed to isolate the biceps. Its primary purpose is to maximize biceps peak contraction and stretch while minimizing momentum or back involvement for superior hypertrophy and strength gains. It targets the biceps brachii mainly, with secondary forearm engagement, and benefits intermediate lifters seeking to refine arm development using just a barbell and incline bench.
How to Perform Prone Incline Barbell Curl
- 1Set an adjustable bench to a 45-degree incline angle. Lie face down (prone) on the bench with your chest and torso fully supported, feet flat on the floor for stability.
- 2Grab a barbell with an underhand grip (palms facing up), hands positioned at shoulder-width apart.
- 3Let your arms hang straight down toward the floor, fully extended, with elbows tucked close to your sides and shoulders relaxed.
- 4Inhale, then exhale as you curl the barbell upward toward your shoulders by flexing your elbows, keeping them stationary and fixed against your torso.
- 5Squeeze your biceps hard at the top of the curl, pausing briefly without swinging or using momentum.
- 6Inhale as you slowly lower the barbell back to the fully extended position, maintaining control throughout the descent.
- 7Repeat for desired reps, then carefully rack the barbell if needed.
- 8Key form tips: Keep elbows pinned to your sides—no flaring or swinging hips/shoulders. Use a full range of motion without locking elbows at bottom. Avoid momentum; if you can't control the eccentric, lighten the weight. Maintain a neutral neck and focus on biceps contraction.