Prone incline curl with barbell

Exercise overview

Primary muscle group: Arms

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 44

Average per rep (lbs)*: 96

Description: Position 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. Set up the barbell: Have a training partner hand you a loaded barbell, or dismount it from a low rack. Grip the barbell: Hold the barbell with a shoulder-width supinated (underhand) grip, allowing it to hang downward with your arms fully extended. Curl the barbell: Exhale and keep your upper arms fixed as you curl the barbell upward. Continue until your elbows are fully flexed. Hold and squeeze: At the top of the curl, hold for a count of two and squeeze your biceps. Lower the barbell: Inhale as you lower the barbell back to the starting position in a controlled manner. Repeat: Perform the desired number of repetitions, focusing on controlled movements.

Exercise ID: 00261

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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