Prone Incline EZ Curl
EZ BarStrength
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The Prone Incline EZ Curl is a strength exercise performed lying face down on an incline bench, gripping an EZ curl bar and curling it upward against gravity to target the biceps. Its primary purpose is to build biceps strength and size through a strict, isolated movement that removes the ability to cheat with body momentum and emphasizes peak contraction. Ideal for intermediate lifters seeking a stricter biceps variation, it requires an EZ bar and primarily works the biceps brachii while engaging the forearms as stabilizers.
How to Perform Prone Incline EZ Curl
- 1Lie prone (face down) on an incline bench set at 30-45 degrees, with your chest supported and feet flat on the floor for stability.
- 2Reach down and grip the EZ curl bar at the angled handles with a neutral-ish grip, arms fully extended toward the floor, shoulders relaxed.
- 3Engage your core and squeeze your shoulder blades together to maintain a stable upper body position.
- 4Inhale as you bend your elbows to curl the bar up toward your shoulders, keeping elbows pinned to your sides.
- 5Pause briefly at the top when you feel maximum biceps contraction, squeezing the biceps hard.
- 6Exhale as you slowly lower the bar back to the starting position, resisting the descent.
- 7Repeat for desired reps, then carefully rack the bar and sit up.
- 8Key form tips: Keep elbows stationary and only move from the elbows — avoid swinging the bar or using momentum. Maintain a neutral spine without arching your back. Common mistake: flaring elbows, which shifts tension off the biceps.