Barbell Prone Incline Curl

Note: This is just a visual reference — it may vary depending on your setup.

Strength Arms

Arms

Muscle Activation

Upper Arms

80%

Forearms

20%

Equipment

Barbell Incline Bench

Setup / Starting Position

Set an incline bench to a 45-degree angle and lie face down on it with your arms hanging straight down towards the floor.
Hold a barbell with an underhand grip (palms facing up), hands shoulder-width apart.

Exercise Position

Curl the barbell upwards towards your shoulders, keeping your elbows close to your sides.
Focus on squeezing your biceps at the top of the movement.

Form & Performance

Lower the barbell back down towards the starting position, fully extending your arms.
Avoid locking out your elbows at the bottom of the movement.