Barbell Prone Incline Curl
A chest-supported biceps curl on an incline bench using a barbell to isolate elbow flexion with minimal body swing.
Secondary muscles
How to do it
- Set an incline bench and lie face down with your chest supported and your feet planted on the floor.
- Hold the barbell with an underhand grip about shoulder-width apart and let your arms hang straight down.
- Brace your torso against the bench and keep your upper arms still.
- Curl the barbell upward by bending your elbows until the bar reaches near the front of your shoulders.
- Squeeze your biceps briefly at the top without lifting your chest off the bench.
- Lower the barbell under control until your elbows are fully extended again.
Form cues
- Keep elbows pinned
- Curl, don't swing
- Chest stays on bench
- Control the lowering
Common mistakes
- Lifting the chest off the bench to help the bar up
- Letting the elbows drift forward during the curl
- Using body swing or kicking the legs to create momentum
- Dropping the bar quickly instead of lowering it under control
Breathing
Inhale at the bottom, exhale as you curl the bar up, and inhale again as you lower it back down.
