How to Do Prone Incline Barbell Curl for Defined Arms

Biceps focus variations are many in the fitness industry; some need only one piece of equipment and can be done at home, while others need two.

Whatever the case, each and every exercise plays an individual role in sculpting those hidden gems under your shirt.

Prone inline curls, for instance, target the triceps and biceps, which makes them top-class exercises for making your upper arm bigger.

Not only that, setting up your bench at different angles can target various muscle groups in your arms.

However, without a grasp of the basics and proper execution, all efforts may be futile. Fear not! We’ve compiled everything you need to know about this top-notch exercise.

Benefits of the Prone Incline Barbell Curl

While one exercise alone may not sculpt your arms to resemble Arnold Schwarzenegger’s, it can certainly contribute to defining your biceps and help you progress towards that goal.

Increased Bicep Isolation

The body position on the inline bench makes your arms remain aligned, which enhances focus for mind-muscle connection and biceps isolation. 

While doing this exercise, you take most of the momentum out of the movement, forcing your biceps to do all the work. 

This leads to greater biceps isolation and increases the chance of gains.

Targets the Triceps

It’s rare to encounter an exercise that effectively targets both the biceps and triceps simultaneously. 

The sensation of burning in the triceps kicks in as you squeeze the biceps during the lowering phase, when your arms are fully extended.

While this might initially seem improbable, the bench’s angle completely transforms the exercise dynamics. 

As you return to the starting position, the focus shifts to both the long and short heads of the triceps brachii, contributing to remarkable upper arm development through simultaneous activation of both biceps and triceps.

Reduced Risk of Cheating

When you come across an exercise that minimizes cheating, it’s definitely worth trying out because it can be more effective than others in your routine. 

There are two primary methods by which an exercise can reduce cheating: firstly, by emphasizing mindfulness during execution, and secondly, by providing support that prevents the use of momentum.

This helps your biceps get a good workout. 

As we mentioned in the biceps isolation section, the prone position helps your body use less movement throughout the exercise, which shifts more focus on the biceps.

How to Do Prone Incline Barbell Curl

• Lie on the bench, set it up at a 45-degree angle, and keep your feet on the ground.
• Relax your body, and keep your spine and head in line with each other.
• Graph the barbell with an underhand grip, shoulder width apart.
• Lift the bar to the top until your elbows reach an approximately 90-degree angle, then lower back down to the starting point.

Equipment: Standard Barbell, Bench

Primary Muscle Work: Long Head (Biceps Brachii)

Grip: Shoulder Width Apart (underhand grip)

Bench Adjustment: 45°

Prone Incline Barbell Curl Tips

• Mind your shoulder position: Make sure to keep your shoulders relaxed and pulled back when doing the exercise. Avoid shrugging or letting them roll forward to prevent any strain or injuries.
• Lower the weight down slowly: Control your movements while breathing in. Don’t let the weight drop quickly as it could strain your muscles and joints unnecessarily.

Common Mistakes

Want better results from this exercise? We put out two common mistakes that can hinder your progress and gains:

Arching Your Back

Arching your back while lying down may feel challenging, but when lifting weights becomes difficult, your body engages its force to raise the bar. This engages your core and prompts back arching to emphasize bicep contractions. 

Squeezing the biceps is an essential part of any bicep curl, but using it for the wrong reason won’t get you the good results you expect. 

Doing even 5 perfect reps will activate your biceps better than using your back to lift the bar.

Not Lowering the Weight Fully

Engaging in a full range of motion during exercises allows your muscles to activate fully and maintain tension until you complete the set. This promotes balanced muscle development and proper growth. 

While lowering the weight isn’t usually difficult due to gravity, lifting it back up can be tricky, particularly if you’re using heavy weights or incorrect form.

Alternatives and Variation

• Incline Dumbbell Curl
• Spider Barbell Curl
• Barbell Preacher Curl

Incline Dumbbell Curl

Switching to dumbbells can do wonders for you in ways you might not realize. 

While a barbell is a top-class tool for curls, dumbbells are not back on the stage either. They can help fix muscle imbalances that many of us struggle with. 

When you use dumbbells, each arm has to work independently, which evens out the tension on both sides of your body. 

Dumbbell-prone inline curls are also great for targeting the biceps brachii along with the brachialis and brachioradialis muscles. 

Try doing one arm at a time for a better biceps peak.

Spider Barbell Curl

A great alternative to prone incline curls, spider curls might seem similar but are slightly far apart. 

The main difference between a prone inline curl and a spider curl lies in body positioning: in a prone inline curl, you lie face down on an incline bench with arms hanging straight down, while in a spider curl, you typically lean forward against an incline or preacher bench with arms in front of the body. 

This shift in positioning alters muscle activation, with spider curls emphasizing the short head of the biceps while engaging other muscle groups as well.

Barbell Preacher Curl

Utilizing a preacher bench can be highly effective for arm growth. 

This exercise entails gripping the bar with an underhand grip and positioning your armpits on the pad while you curl, enabling you to target both heads of the biceps and engage the brachialis and brachioradialis muscles. 

However, it’s important to exercise caution with heavy weights, as they pose a considerable risk of muscle tears, as reported by many.

Featured Image Credit Dr. Jim Stoppani/Facebook