Prone Incline Barbell Curl
Learn how to perform Prone Incline Barbell Curl, a Arms exercise, with setup, breathing and common mistakes.
Prone Incline Barbell Curl · Preview
Setup
Lie face down with your chest on an incline bench and hold the barbell. Let your arms hang naturally below you.
Start phase
Keep your elbows fixed and curl the barbell with your biceps. Keep your torso firmly against the bench so your chest does not lift.
End phase
Lower the barbell slowly so your biceps lengthen fully. Keep biceps tension without momentum even with your arms extended.
Target muscles
Think of pulling the barbell up with your biceps. Because the bench blocks momentum, you can feel strong biceps engagement with a light weight.
Common mistakes
Lifting your chest from the bench or reaching your shoulders forward reduces biceps engagement. Fix your torso to the bench and prioritize consistent elbow position.
Breathing
Exhale as you lift and inhale as you lower. Keep the breath continuous rather than cutting it off.
Coach tip
Pause for about 1 second at the top for stronger biceps engagement. A 3-second descent is more effective than using excessive weight.
