Step by step instructions, muscle activation and variants for the Barbell Prone Incline Curl.
A barbell bicep curl performed lying face-down (prone) on an incline bench, allowing the arms to hang freely below the shoulder joint. This position places the biceps under a unique stretch at the bottom of the movement and removes the ability to cheat with momentum.
The Barbell Prone Incline Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
