Barbell Prone Incline Curl exercise animation (Male)

Barbell Prone Incline Curl

Target muscle
Brachialis
Synergist muscles
Biceps Brachii, Brachioradialis
Equipment
Barbell
Body part
Upper Arms
Type
Strength

The barbell prone incline curl is a strict elbow-flexion exercise that primarily targets the brachialis, with the biceps brachii and brachioradialis assisting. Performed lying chest-down on an incline bench, the position locks your upper arms in place and removes any body english, isolating the elbow flexors for clean, controlled tension.

How to do the Barbell Prone Incline Curl

  1. 1Set an incline bench to roughly 45° and lie chest-down (prone) on the pad with your chest and stomach supported and your feet braced on the floor.
  2. 2Let your arms hang straight down off the top of the bench and grip the barbell shoulder-width with an underhand (supinated) grip.
  3. 3Brace your core and keep your upper arms vertical and still, pointing straight at the floor throughout the set.
  4. 4Curl the bar up toward your shoulders by bending only at the elbows, keeping your wrists neutral and your shoulders down.
  5. 5Squeeze the elbow flexors hard at the top without letting your upper arms drift forward.
  6. 6Lower the bar under control back to a full stretch with your arms fully extended.
  7. 7Complete your reps, then set the bar down safely on the floor or a low rack.

Form tips

  • Keep your upper arms perpendicular to the floor and motionless — the strict prone position only works if you resist swinging the elbows.
  • Use a full range of motion: lower to a complete stretch and curl to a hard squeeze to load the brachialis through its length.
  • Keep your chest pinned to the pad so you can't lean back or generate momentum with your torso.
  • Go lighter than on a standing curl — the strict position removes the cheating that lets you move bigger loads.
  • Use an EZ-bar instead of a straight bar if a fully supinated grip bothers your wrists.

Common mistakes

  • Letting the upper arms swing forward as you curl, which turns it into a partial shoulder movement and steals tension from the elbow flexors.
  • Lifting your chest off the pad to heave the weight up, defeating the strict, body-english-free design of the exercise.
  • Using too much weight and shortening the range, which cuts the brachialis stretch and reduces the growth stimulus.
  • Bending the wrists to roll the bar up, which shifts load to the forearms and strains the wrist joint.

Frequently asked questions

What muscles does the barbell prone incline curl work?

It primarily targets the brachialis, the muscle beneath the biceps that adds arm thickness, with the biceps brachii and brachioradialis assisting. The prone position isolates these elbow flexors by removing momentum.

Why do the curl prone on an incline bench?

Lying chest-down locks your upper arms in a fixed, vertical position so you can't swing or lean. That eliminates body english and forces the elbow flexors — especially the brachialis — to do the work in strict isolation.

What angle should the incline bench be set to?

Around 45° works well for most lifters. It lets your arms hang straight down off the top of the pad while keeping your chest and torso fully supported.

Is the barbell prone incline curl good for beginners?

Yes. The supported, strict position makes it easy to learn good form and hard to cheat, so beginners get clean tension on the brachialis and biceps. Just start light, since the strict setup feels harder than a standing curl.

What's a good alternative to the barbell prone incline curl?

A dumbbell prone incline curl or a standard barbell curl both train the same elbow flexors. The prone incline version is the strictest of the three, since it fully removes torso momentum.

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