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Home » Exercise Guides » Arms

Prone Incline Barbell Curl: Build Strong Biceps & Arms

How to do a prone incline barbell curl

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:14 AM EDT

Ask Question?

The prone incline barbell curl, or spider curl, is a fantastic exercise for building the biceps and working the brachialis and brachioradialis muscles as well. It’s different than many biceps exercises but it really isolates the muscles and this is important for complete development.

Now, since the biceps are a smaller muscle, you don’t need to train them too frequently and/or with too much volume. So a few sets (3-4) of prone incline barbel curls should be enough to stimulate the muscles sufficiently. If you’re bored with your current bicep exercise then give the prone incline barbell curl a try and you may just make even more gains.

Prone Incline Barbell Curl Details
Basic Information
Body Part
Arms
Primary Muscles
Biceps brachii, Brachialis, Brachioradialis
Secondary Muscles
Forearm Flexors
Equipment
Barbell, Incline Bench, Weight Plates.
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Pull
Force Type
Concentric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Light (e.g., light dumbbells, medicine balls)
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance12-15
Power1-5
Muscular endurance12-15
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Cable One-Arm Front Raise: Target Your Shoulders & Core!
  • Double Cable Neutral-Grip Lat Pull-Down: Build Strong Lats!
  • Dumbbell Curls: Build Strong Biceps with Effective Tips!
  • Single-Arm Cable Row: Build Stronger Lats and Back Muscles

In this Exercise

  • Target Muscle Group: Biceps brachii
  • Type: Strength
  • Mechanics: Isolation
  • Equipment: Bench, barbell
  • Difficulty: Beginner

Exercise Instructions

  1. Grab a barbell with a shoulder-width grip and lie prone on an incline bench with the bottom of your chest just above the top part of the bench.
  2. Let the barbell hang down with arms fully extended to start the exercise.
  3. Exhale and curl the barbell and contract your biceps at the top.
  4. Hold at the top for a couple of seconds.
  5. Inhale and slowly lower the barbell back down but don’t lock out at the bottom.
  6. Repeat for the desired number of repetitions.

Variations & Tips

  • You can also do the prone incline barbell curl on a preacher bench using the opposite side (Flat side not slanted).
  • You can use dumbbells, an e-z curl bar or cables alternatively.
  • The brachialis and brachioradialis muscles also get plenty of stimulation during the exercise.
  • The prone incline curl is the perfect exercise to isolate your biceps because of the inclined position which gives the muscle a good stretch.

watch: How to do a prone incline barbell curl

Interested in measuring your progress? Check out our strength standards for Barbell Curl, Spider Curl.

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Categories: Arms Exercise Guides
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Cable Hip Adduction: Target Your Inner Thighs Effectively!

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Hammer-Grip Dumbbell Bench Press: Build Chest & Arm Strength

Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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