10 Best Barbell Prone Incline Curl Alternatives for Home and Gym

The Barbell Prone Incline Curl is done lying face down with a barbell. Ranked closest by our scoring: the Spider Curl, the Barbell Lying Preacher Curl and the Barbell Preacher Curl. Two harder versions, the Barbell Curls Lying Against An Incline and the Lying High Bench Barbell Curl, are listed below as progressions rather than swaps.

Barbell Prone Incline CurlWatch the Barbell Prone Incline Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Barbell Prone Incline Curl

The steps for the Barbell Prone Incline Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Barbell · Beginner · Isolation

  1. Set up an incline bench at a 45-degree angle.
  2. Lie face down on the bench with your chest and stomach resting against it.
  3. Hold a barbell with an underhand grip, shoulder-width apart.
  4. Extend your arms fully, allowing the barbell to hang down towards the floor.
  5. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  6. Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
  7. Hold the contracted position for a brief pause as you squeeze your biceps.
  8. Inhale and slowly begin to lower the barbell back to the starting position.
  9. Repeat for the desired number of repetitions.

The 10 Best Barbell Prone Incline Curl Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Prone Incline Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Spider Curl

    1. Spider Curl

    99% match

    Biceps · Intermediate · Isolation

    A good swap when you have an EZ bar to work with, and it still works the biceps.

    • Ez-barbell
    How to perform it
    1. Start out by setting the bar on the part of the preacher bench that you would normally sit on. Make sure to align the barbell properly so that it is balanced and will not fall off.
    2. Move to the front side of the preacher bench (the part where the arms usually lay) and position yourself to lay at a 45 degree slant with your torso and stomach pressed against the front side of the preacher bench.
    3. Make sure that your feet (especially the toes) are well positioned on the floor and place your upper arms on top of the pad located on the inside part of the preacher bench.
    4. Use your arms to grab the barbell with a supinated grip (palms facing up) at about shoulder width apart or slightly closer from each other.
    5. Slowly begin to lift the barbell upwards and exhale. Hold the contracted position for a second as you squeeze the biceps.
    6. Slowly begin to bring the barbell back to the starting position as your breathe in. .
    7. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Prone Incline Curl
    • Primary muscle: biceps, the same as the Barbell Prone Incline Curl
    • Equipment: free weights, the same as the Barbell Prone Incline Curl
    • Body position: lying face down, the same as the Barbell Prone Incline Curl
  2. Barbell Curls Lying Against An Incline

    Progression

    2. Barbell Curls Lying Against An Incline

    92% match

    Biceps · Intermediate · Isolation

    Pick this when you want a harder version that still works the biceps.

    • Barbell
    How to perform it
    1. Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position.
    2. 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.
    3. 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.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Prone Incline Curl
    • Primary muscle: biceps, the same as the Barbell Prone Incline Curl
    • Equipment: free weights, the same as the Barbell Prone Incline Curl
    • Body position: seated, not lying face down
  3. Barbell Lying Preacher CurlPlay demonstration

    3. Barbell Lying Preacher Curl

    92% match

    Biceps · Beginner · Isolation

    Pick this when you want an easier version that still works the biceps.

    • Barbell
    How to perform it
    1. 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.
    2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    3. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
    4. Hold the contracted position for a brief pause as you squeeze your biceps.
    5. Inhale and slowly begin to lower the barbell back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Prone Incline Curl
    • Primary muscle: biceps, the same as the Barbell Prone Incline Curl
    • Equipment: free weights, the same as the Barbell Prone Incline Curl
    • Body position: seated, not lying face down

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.

Barbell Prone Incline Curl FAQ

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.

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