How to do the Barbell Prone Incline Curl
Barbell Prone Incline Curl is an intermediate single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Forearms.
Barbell Prone Incline Curl demonstration · © GymiaFit
Barbell Prone Incline Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Barbell Prone Incline Curl step by step
- 1Set up an incline bench at a 45-degree angle.
- 2Lie face down on the bench with your chest and stomach resting against it.
- 3Hold a barbell with an underhand grip, shoulder-width apart.
- 4Extend your arms fully, allowing the barbell to hang down towards the floor.
- 5Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- 6Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
- 7Hold the contracted position for a brief pause as you squeeze your biceps.
- 8Inhale and slowly begin to lower the barbell back to the starting position.
- 9Repeat for the desired number of repetitions.
Barbell Prone Incline Curl — questions
What muscles does the Barbell Prone Incline Curl work?
The Barbell Prone Incline Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Barbell Prone Incline Curl?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Prone Incline Curl suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Prone Incline Curl?
Barbell Alternate Biceps Curl, Barbell Biceps Curl (with Arm Blaster), Barbell Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Prone Incline Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.