Prone incline curl with barbell
The barbell prone incline curl is a powerful exercise for targeting and strengthening the biceps brachii. By lying chest-down on an incline bench, you minimize cheating and maximize bicep isolation. This exercise also activates the brachialis and brachioradialis muscles, offering comprehensive forearm and elbow flexor engagement. Athletes can benefit from improved arm strength, power, and muscle definition, making it ideal for enhancing performance in sports requiring upper body strength and endurance. It's an effective addition to any strength training regimen.
| Primary muscle group: | Arms |
| Exercise type: | Barbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
44kg
Avg. weight
96lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Position yourself: Lie face down on an inclined bench. Either kneel on the seat or adjust the seat to create a ramp-like surface to support your torso.
- 2Set up the barbell: Have a training partner hand you a loaded barbell, or dismount it from a low rack.
- 3Grip the barbell: Hold the barbell with a shoulder-width supinated (underhand) grip, allowing it to hang downward with your arms fully extended.
- 4Curl the barbell: Exhale and keep your upper arms fixed as you curl the barbell upward. Continue until your elbows are fully flexed.
- 5Hold and squeeze: At the top of the curl, hold for a count of two and squeeze your biceps.
- 6Lower the barbell: Inhale as you lower the barbell back to the starting position in a controlled manner.
- 7Repeat: Perform the desired number of repetitions, focusing on controlled movements.
Tips & Tricks
Proper Seat Position: Adjust the incline of the bench to a suitable angle where you feel maximum stretch in your biceps without straining your lower back. Around 45 degrees is generally effective.
Grip Wisdom: Use a shoulder-width grip on the barbell to ensure balanced engagement of both biceps. A grip that's too wide or too narrow can put unnecessary strain on your wrists and forearms.
Control Your Movements: Perform the exercise slowly and with controlled movements. Lower the barbell carefully to maximize muscle engagement and avoid joint strain.
Keep Your Elbows Steady: Make sure your elbows do not flare out during the lift. Keeping them close to your torso helps isolate the biceps better.
Engage Your Core: Tighten your core muscles throughout the exercise to maintain stability and prevent lower back injuries.
Mind Your Breath: Inhale as you lower the barbell and exhale while you lift it. Proper breathing can help you lift more efficiently and reduce fatigue.
Full Range of Motion: Ensure you are using the full range of motion to fully engage the biceps. However, avoid locking your elbows completely at the bottom of the movement.
Avoid Using Momentum: Focus on using your biceps to lift the weight rather than leveraging momentum. This ensures that the muscle, rather than inertia, is doing the work.
Optimal Weight: Start with a lighter barbell to master the form first, then gradually increase the weight. Using too much weight too soon can compromise your form and increase the risk of injury.
Stretch and Warm-Up: Always warm up your muscles before starting the exercise. Incorporate dynamic stretches and light cardio to prepare your body and prevent injury.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
