Prone Incline EZ Curl
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The Prone Incline EZ Curl is a bodyweight strength exercise performed lying face down on an incline bench, where you grip an EZ bar curl attachment or similar and curl your arms upward against gravity to target the biceps. Its primary purpose is to build biceps strength and size through a strict, isolated movement that minimizes cheating and emphasizes peak contraction. Ideal for intermediate lifters seeking variety in arm training without additional weights, it 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.
- 2Extend your arms straight down toward the floor, palms facing each other (neutral grip), elbows fully extended and 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 your hands 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 extend your arms back to the starting position, resisting the descent.
- 7Repeat for desired reps, then carefully sit up.
- 8Key form tips: Keep elbows stationary and only move from the elbows—avoid swinging or using momentum. Maintain a neutral spine without arching your back. If no bench is available, perform on the floor but reduce range of motion. Common mistake: Flaring elbows, which shifts tension off the biceps.