TETSUBarbell Prone Incline Curl
The Barbell Prone Incline Curl is a barbell exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 9 steps below for correct form, with an animated demonstration.
bicepsupper arms
forearms
barbell
How to do the Barbell Prone Incline Curl
- Set up an incline bench at a 45-degree angle.
- Lie face down on the bench with your chest and stomach resting against it.
- Hold a barbell with an underhand grip, shoulder-width apart.
- Extend your arms fully, allowing the barbell to hang down towards the floor.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Barbell Prone Incline Curl work?
The Barbell Prone Incline Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Barbell Prone Incline Curl?
You need a barbell to perform the Barbell Prone Incline Curl.
How many sets and reps of the Barbell Prone Incline Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Barbell Prone Incline Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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