Arms / Beginner / Isolation (single joint)

Prone Incline Barbell Curl

A chest-supported barbell curl on an incline bench that isolates the biceps by removing body swing.

At a glance

Primary

Biceps

Secondary

Forearms & grip

Equipment

Barbell, Bench

Movement pattern

Elbow flexion (curl)

Level

Beginner

Type

Arms, Isolation (single joint)

How to do it

1. Lie face down on an incline bench with your chest on the pad and feet on the floor.
2. Grasp a barbell with an underhand, shoulder-width grip, arms hanging straight down.
3. Curl the bar up toward your forehead keeping your upper arms vertical.
4. Squeeze the biceps, then lower slowly to full extension.

Tips

• Keep your chest on the pad.
• Do not let the elbows drift forward.

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