Barbell Prone Incline Curl

Expert Advice

Ensure that your upper arms remain stationary and pressed against the bench throughout the movement to isolate the biceps effectively.

Lie face down on an incline bench with your chest firmly against the pad.
Grasp a barbell with an underhand grip (palms facing up) at shoulder width.
Curl the barbell up towards your shoulders while keeping your elbows and upper arms still.
Squeeze your biceps at the top of the movement, then slowly lower the barbell back to the starting position.
Repeat for the desired number of repetitions.

Primary

Biceps70%

Secondary

Forearms30%

Equipment

Barbell

Special Bench

Exercise Type

Strength