Barbell Prone Incline Curl

Barbell Prone Incline Curl

The Barbell Prone Incline Curl is a powerful exercise that targets the muscles in your biceps and forearms. This challenging movement is an effective way to build strength and size in your upper arms, helping you achieve those sought-after sculpted and defined arms. To perform the Barbell Prone Incline Curl, you'll need an incline bench and a barbell with an appropriate weight for your fitness level. This exercise is typically done lying face-down on an incline bench, with your chest supported and your arms hanging straight down, holding the barbell with an underhand grip. Once in position, keeping your upper arms stationary, slowly curl the barbell up towards your shoulders while contracting your biceps. Focus on maintaining a controlled and smooth movement throughout the entire range of motion. Squeeze your biceps at the top of the movement, then lower the barbell back down to the starting position with a controlled eccentric motion. It is important to choose a weight that challenges you but still allows you to maintain proper form. Keep your core engaged and your back flat against the bench throughout the exercise to avoid excessive strain on your lower back. As with any exercise, it's essential to warm up adequately beforehand to prevent injuries and to cool down properly afterwards. Incorporating the Barbell Prone Incline Curl into your arm training routine can help you increase muscular definition and strength in your biceps and forearms. Remember to gradually increase the weight as you become more comfortable with the exercise, always listen to your body, and enjoy the results of your hard work!


  • Lie face down on an incline bench that is set at approximately a 45-degree angle.
  • Hold a barbell with an underhand grip, with your arms fully extended and hanging down towards the floor.
  • While keeping your upper arms stationary, exhale and curl the weights upward as far as possible.
  • Hold the contracted position for a brief pause as you squeeze your biceps.
  • Inhale and slowly bring the barbell back to the starting position.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Maintain proper form and posture throughout the exercise to maximize muscle activation and minimize the risk of injury.
  • Focus on contracting your biceps muscles as you lift the weight, and avoid using momentum to swing the barbell.
  • Perform the exercise in a controlled manner, both during the concentric (lifting) and eccentric (lowering) phases.
  • Choose a weight that challenges you but still allows you to perform the exercise with good form. Progressively increase the weight as you get stronger.
  • Incorporate variety by changing your grip width or using different barbell attachments to stimulate your muscles in different ways.
  • Engage your core muscles to stabilize your body and maintain proper alignment during the exercise.
  • Control your breathing by exhaling during the exertion phase and inhaling during the relaxation phase of the movement.
  • Listen to your body and give yourself enough rest between sets to recover properly.
  • Ensure that you warm up adequately before starting the exercise to increase blood flow and prepare your muscles for the workout.
  • Consider adding complementary exercises to your workout routine to target other muscle groups that support and enhance your biceps development.


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