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Biceps · Barbell · Intermediate

How to do Barbell Prone Incline Curl

The barbell prone incline curl is a biceps-focused exercise performed lying face down on an incline bench. This position isolates the biceps and minimizes cheating by preventing the use of momentum or swinging. It primarily targets the biceps, with secondary engagement of the forearms.

Barbell Prone Incline Curl demonstration
Primary muscle
Biceps
Also works
Forearms
Equipment
Barbell
Level
Intermediate
Category
Biceps

How to do Barbell Prone Incline Curl, step by step

  1. Set up an incline bench at a 45-degree angle.
  2. Lie face down on the bench with your chest and stomach resting against it.
  3. Hold a barbell with an underhand grip, shoulder-width apart.
  4. Extend your arms fully, allowing the barbell to hang down towards the floor.
  5. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  6. Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
  7. Hold the contracted position for a brief pause as you squeeze your biceps.
  8. Inhale and slowly begin to lower the barbell back to the starting position.
  9. Repeat for the desired number of repetitions.

Muscles worked

Barbell Prone Incline Curl works your biceps as the main mover, with help from your forearms.

Track Barbell Prone Incline Curl in SPLYT

Barbell Prone Incline Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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