Barbell Prone Incline Curl
Also known as: prone barbell incline curl
Barbell Prone Incline Curl is demanding enough to sit early in a session and fits late in an arms workout.
How to do 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.
Barbell Prone Incline Curl Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Reset the bar between reps rather than bouncing.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Take the smallest plate jump available once the reps are clean.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Keep a rep or two in reserve on the heaviest sets.
Common Barbell Prone Incline Curl Mistakes
Gripping off-centre so one side carries more load
Set both hands on matching knurl marks before each set.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Barbell Prone Incline Curl
Swap Barbell Prone Incline Curl For
Barbell Prone Incline Curl — Frequently Asked Questions
How do you 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. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell Prone Incline Curl work?
The Barbell Prone Incline Curl primarily targets the biceps. It is classified as a arms exercise and is performed with a barbell.
How many sets and reps of the Barbell Prone Incline Curl should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Take the smallest plate jump available once the reps are clean. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Prone Incline Curl good for beginners?
Not usually. The Barbell Prone Incline Curl is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.
What can I do instead of the Barbell Prone Incline Curl?
Try the Dumbbell Seated One Arm Bicep Curl On Exercise Ball With Leg Raised, Ez Barbell Reverse Grip Curl or the Cable Lying Bicep Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Barbell Prone Incline Curl the same as the prone barbell incline curl?
Yes. The Barbell Prone Incline Curl is also commonly called the prone barbell incline curl. Different gyms and training programs label it differently, but "prone barbell incline curl" refer to this same movement.
