TETSUBarbell Prone Incline Curl vs Ez Barbell Curl
The Barbell Prone Incline Curl and the Ez Barbell Curl both train the biceps as their primary muscle. The Barbell Prone Incline Curl uses a barbell while the Ez Barbell Curl uses an ez bar. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Prone Incline Curl | Ez Barbell Curl | |
|---|---|---|
| Primary muscle | biceps | biceps |
| Body part | upper arms | upper arms |
| Supporting muscles | forearms | forearms |
| Equipment | barbell | ez bar |
| Steps in our guide | 9 | 5 |
How each one starts
Barbell Prone Incline Curl — first steps
- Set up an incline bench at a 45-degree angle.
- Lie face down on the bench with your chest and stomach resting against it.
Ez Barbell Curl — first steps
- Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
- Keep your elbows close to your torso and your upper arms stationary throughout the movement.
Full step-by-step guides are linked below.
Which should you choose?
The Barbell Prone Incline Curl lets you load the heaviest weights and progress in small, steady jumps. The Ez Barbell Curl angles your grip to take stress off the wrists and elbows. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the biceps adapting.
Full form guides
Common questions
Is the Barbell Prone Incline Curl better than the Ez Barbell Curl?
Neither is universally better — both train the biceps as the primary mover. The Barbell Prone Incline Curl lets you load the heaviest weights and progress in small, steady jumps, while the Ez Barbell Curl angles your grip to take stress off the wrists and elbows. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Barbell Prone Incline Curl and the Ez Barbell Curl in the same program?
Yes, but usually not in the same session — they overlap heavily on the biceps. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Barbell Prone Incline Curl and the Ez Barbell Curl work the same muscles?
Yes — the primary muscle is the same (biceps) and both rely on the same supporting muscles: forearms.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.