Description

The barbell prone incline curl is a biceps-focused exercise that targets the front of the upper arms.

Starting Position

Start by lying face down on an incline bench with a barbell in your hands, palms facing up, and arms fully extended toward the floor.

Technical Execution

Slowly curl the barbell towards your shoulders, keeping your upper arms stationary and squeezing your biceps at the top of the movement. Lower the barbell back to the starting position in a controlled manner.

Range of Motion

Ensure a full range of motion by lowering the barbell until your arms are fully extended and curling it all the way up until your biceps are fully contracted.

Variations

Variations include using dumbbells instead of a barbell, changing the grip width, or performing the exercise on a different angle of incline.

Common Mistakes

Common mistakes include using momentum to lift the barbell, arching the back excessively, and not fully controlling the movement.

Practical Advice

Focus on keeping your elbows steady and close to your body throughout the movement, and use a weight that allows you to perform the exercise with proper form.

Additional Notes

This exercise is particularly effective for isolating the biceps and can help improve arm strength and muscle definition.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

biceps

Secondary Muscles

forearms