Barbell Prone Incline Curl
Expert Advice
Ensure that your upper arms remain stationary and pressed against the bench throughout the movement to isolate the biceps effectively.
How-to-do Steps
- Lie face down on an incline bench with your chest firmly against the pad.
- Grasp a barbell with an underhand grip (palms facing up) at shoulder width.
- Curl the barbell up towards your shoulders while keeping your elbows and upper arms still.
- Squeeze your biceps at the top of the movement, then slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Barbell Prone Incline Curl primarily targets the Biceps, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps70%
Secondary
Forearms30%
Equipment
Barbell
Special Bench
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Barbell Prone Incline Curl work?
Barbell Prone Incline Curl primarily targets the Biceps. Secondary muscles involved include Forearms. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell Prone Incline Curl?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Barbell Prone Incline Curl suitable for beginners?
Barbell Prone Incline Curl is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
