10 Best Barbell Prone Incline Curl Alternatives for Home and Gym
If you can't perform the Barbell Prone Incline Curl, choose movements that keep the biceps long head under stretch and limit shoulder substitution. Top swaps include dumbbell incline curls, spider curls, preacher curls, incline hammer curls, and strict chin-ups. Cue: keep elbows fixed and pause one second at peak contraction.
Original Exercise: Barbell Prone Incline Curl
How to Perform Barbell Prone Incline Curl
- Set up an incline bench at a 45-degree angle.
- Lie face down on the bench with your chest and stomach resting against it.
- Hold a barbell with an underhand grip, shoulder-width apart.
- Extend your arms fully, allowing the barbell to hang down towards the floor.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Best Barbell Prone Incline Curl Alternatives
1. Barbell Lying Preacher Curl
99.9% MatchHow to perform this exercise
- Sit on a preacher bench with your chest against the pad and your arms extended over the edge, holding a barbell with an underhand grip.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the barbell back to the starting position.
2. Ez Barbell Spider Curl
98.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
- Rest your upper arms on a preacher bench or stability ball, allowing your elbows to hang down.
- Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the barbell back to the starting position.
3. Barbell Curls Lying Against An Incline
92% MatchHow to perform this exercise
- Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position.
- While keeping the upper arms stationary, curl the weight up as high as you can while squeezing the biceps. Breathe out as you perform this portion of the movement. Tip: Only the forearms should move. Do not swing the arms.
- After a second contraction, slowly go back to the starting position as you inhale. Tip: Make sure that you go all of the way down.
- Repeat for the recommended amount of repetitions.
4. Ez Barbell Close Grip Preacher Curl
92% MatchHow to perform this exercise
- Sit on a preacher curl bench and place your upper arms on the pad, gripping the ez barbell with an underhand grip.
- Rest your triceps on the pad and fully extend your arms, keeping your back straight.
- Slowly curl the barbell towards your shoulders, contracting your biceps.
- Pause for a moment at the top, squeezing your biceps.
- Lower the barbell back to the starting position, fully extending your arms.
5. Ez Barbell Seated Curls
92% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and your back straight.
- Hold the ez barbell with an underhand grip, palms facing up, and your hands shoulder-width apart.
- Rest your upper arms on your thighs, allowing the ez barbell to hang down in front of you.
- Keeping your upper arms stationary, exhale and curl the ez barbell upwards towards your shoulders.
- Pause for a moment at the top, squeezing your biceps.
6. Barbell Preacher Curl
92% MatchHow to perform this exercise
- Sit on a preacher bench with your upper arms resting on the pad and your chest against the support.
- Grasp the barbell with an underhand grip, slightly wider than shoulder-width apart.
- Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the barbell back down to the starting position.
7. Close-Grip EZ-Bar Curl With Band
91.2% MatchHow to perform this exercise
- Attach a band to each end of the bar. Take the bar, placing a foot on the middle of the band. Stand upright with a narrow, supinated grip on the EZ bar. The elbows should be close to the torso. This will be your starting position.
- While keeping the upper arms in place, flex the elbows to execute the curl. Exhale as the weight is lifted.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
8. Close-Grip Standing Barbell Curl
91.2% MatchHow to perform this exercise
- Hold a barbell with both hands, palms up and a few inches apart.
- Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement.
- Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. Tip: Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move.
- Slowly go back down to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
9. Barbell Curl
91.2% MatchHow to perform this exercise
- Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing forward.
- Keep your elbows close to your torso and exhale as you curl the weights while contracting your biceps.
- Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale as you slowly begin to lower the bar back to the starting position.
10. Drag Curl
91.2% MatchHow to perform this exercise
- Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.
- As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift your shoulders.
- Slowly go back to the starting position as you keep the bar in contact with the torso at all times.
- Repeat for the recommended amount of repetitions.
Why You Might Need a Barbell Prone Incline Curl Alternative
You may need substitutes due to shoulder pain on the incline bench, lack of a barbell or incline setup, rehab constraints, or a desire for unilateral work. The prone incline curl places the shoulder in modest extension, stretching the biceps long head and reducing momentum; alternatives should replicate that stretch or isolate elbow flexion via supination. When swapping, pick an option that preserves elbow position (elbows tucked, hinge from the forearm) and emphasizes a slow eccentric to maintain tension and muscle activation.
How to Choose the Right Substitute
Select a substitute by matching loading capacity, shoulder angle, and desired muscle emphasis. If you want long-head bias, use an incline bench or a shoulder-extended position (set bench 30–45°). For limited equipment, choose strict chin-ups or supinated inverted rows. Prioritize range of motion and cue technique: breathe, supinate through the curl, keep elbows fixed and avoid shoulder elevation. Also consider unilateral options for imbalance correction and progress with load, tempo, and volume rather than maximal weight alone.
Frequently Asked Questions
What muscles does Barbell Prone Incline Curl work?
The exercise primarily targets the biceps brachii—especially the long head—while the brachialis and brachioradialis assist. Biomechanically, the prone incline position places the shoulder in slight extension, increasing long-head stretch; cue: keep the elbow anchored and supinate the wrist through the lift to maximize biceps recruitment.
What is the best bodyweight alternative to Barbell Prone Incline Curl?
A supinated chin-up is the best bodyweight alternative because it loads elbow flexion with full-body tension and strong biceps involvement. Cue: start from a dead hang, retract the scapula, pull with the elbows, and avoid kipping to keep biceps dominant.
Can I build muscle without doing Barbell Prone Incline Curl?
Yes—you can build equivalent biceps mass using other isolation or compound lifts like dumbbell incline curls, preacher curls, spider curls, and chin-ups while applying progressive overload. Focus on controlled eccentrics, full range of motion, and brief peak contractions (hold 1–2 seconds) to increase time under tension and stimulate hypertrophy.
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