Prone Incline Barbell Curl

Exercise / Biceps

Prone Incline Barbell Curl

The Prone Incline Barbell Curl is a highly effective exercise for building bigger biceps. It involves lying face down on an inclined bench and curling a barbell up towards your shoulders, targeting the biceps muscles in a unique and challenging way. The incline position also allows for a more targeted isolation of the biceps muscle, which means that it is worked more intensely than other muscles in the arm. Here’s a step-by-step guide to the prone incline barbell curl

How to do:

Prone Incline Biceps Curl

Here are the steps to perform the exercise:

  1. Adjust an incline bench to a 45-degree angle.
  2. Lie face down on the bench, with your chest and stomach pressing against the incline.
  3. Hold a barbell with an underhand grip, with your hands shoulder-width apart.
  4. Let your arms hang down straight towards the floor, keeping your elbows close to your body.
  5. Curl the barbell up towards your shoulders, keeping your elbows stationary.
  6. Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position.

The prone incline barbell curl can be modified in several ways to make it easier or harder, depending on your fitness level and goals. For example, you can use a lighter weight, adjust the angle of the bench, or perform the exercise with one arm at a time.

Prone Incline Barbell Curl – Benefits

Increased bicep activation: The biceps muscle is a complex muscle that is composed of two heads: the long head and the short head. The long head of the biceps muscle is the one that is most prominently targeted during the prone incline barbell curl exercise. The science behind the exercise lies in its ability to target and stress the biceps muscle in a way that promotes growth.

During the prone incline barbell curl, the biceps muscle is placed under tension as it contracts against the weight of the barbell. This tension stimulates the muscle fibers to undergo a process known as hypertrophy, which is the increase in size and strength of the muscle.

Better range of motion: The prone incline barbell curl allows for a greater range of motion than other bicep exercises, which can help to fully activate the biceps and promote growth. The angle of the bench also helps to isolate the biceps, reducing the involvement of other muscles.

Variety in your workout: Adding the prone incline barbell curl to your workout routine can add variety and challenge to your bicep training. This can help to prevent boredom and stimulate new muscle growth.

While there are many different exercises that can help to build bigger biceps, the prone incline barbell curl is a must-do exercise for anyone looking to fully activate and challenge their biceps muscles. By incorporating this exercise into your routine, you can see greater gains in size, strength, and overall upper body development.

Prone Incline Barbell Curl – Muscles Worked

Target - Biceps
Synergists - Brachialis
Synergists - Brachioradialis
Stabilizers - Wrist Flexors
Stabilizers - Trapezius
biceps anatomy