Exercise guide · Intermediate · Compound

Barbell Prone Incline Curl: How to Do It & Muscles Worked

The barbell prone incline curl is a biceps-focused exercise performed lying face down on an incline bench. This position isolates the biceps and minimizes cheating by preventing the use of momentum or swinging. It primarily targets the biceps, with secondary engagement of the forearms.

Primary muscles
Biceps
Secondary muscles
Forearms
Equipment
Barbell
Level · type
Intermediate · Compound
Demonstration of the barbell prone incline curl
Front view: muscles worked by the barbell prone incline curl. Primary: biceps. Secondary: forearms.
Back view: muscles worked by the barbell prone incline curl. Primary: biceps. Secondary: forearms.
Primary Secondary

How to do the barbell prone incline curl

  1. Step 1: Set up an incline bench at a 45-degree angle.
  2. Step 2: Lie face down on the bench with your chest and stomach resting against it.
  3. Step 3: Hold a barbell with an underhand grip, shoulder-width apart.
  4. Step 4: Extend your arms fully, allowing the barbell to hang down towards the floor.
  5. Step 5: Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  6. Step 6: Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
  7. Step 7: Hold the contracted position for a brief pause as you squeeze your biceps.
  8. Step 8: Inhale and slowly begin to lower the barbell back to the starting position.
  9. Step 9: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the barbell prone incline curl by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Prone Incline Curl alternatives

More exercises that train the biceps as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.