Movement overview

The Barbell Prone Incline Curl is an isolation exercise targeting the biceps brachii. Performed on an incline bench, this exercise emphasizes the long head of the biceps by reducing shoulder involvement and increasing the range of motion. It is ideal for building peak bicep strength and size.

Step-by-step cues

1. Set an incline bench to a 45-degree angle and position a barbell at the foot of the bench.
2. Lie face down on the bench with your chest supported and feet firmly planted on the floor.
3. Grasp the barbell with a shoulder-width underhand grip, allowing your arms to hang straight down.
4. Keep your elbows close to your body and curl the barbell upwards by contracting your biceps.
5. Lift until your forearms are vertical, then pause briefly at the top of the movement.
6. Slowly lower the barbell back to the starting position, fully extending your arms.
7. Repeat for the desired number of repetitions.

Technical tips

• Ensure your chest remains in contact with the bench throughout the exercise to maintain proper form.
• Focus on squeezing your biceps at the top of each curl for maximum contraction.
• Avoid using momentum; control the movement both upwards and downwards.
• Keep your wrists straight and avoid bending them during the lift to prevent strain.
• Start with a lighter weight to master form before progressing to heavier loads.