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All exercises

Barbell prone incline curl

Intermediate

Barbell prone incline curl is a isolation barbell exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Barbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

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

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Dumbbell prone incline curlDumbbell
  • Dumbbell prone incline hammer curlDumbbell
  • Dumbbell incline curlDumbbell
  • Barbell curlBarbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Barbell alternate biceps curlBarbell
  • Barbell biceps curl (with arm blaster)Barbell

Harder variations

  • Dumbbell biceps curl v sit on bosu ballDumbbell
  • Dumbbell bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell seated one arm bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell alternating bicep curl with leg raised on exercise ballDumbbell
Logged today · 90 seconds restBarbell prone incline curl

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