barbell prone incline curl

Biceps

• Target muscles: arms
• Equipment: barbell
• Level: intermediate

How to do it

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.

Swap it for

• Thigh-Supported Biceps Curl
• Prone incline bench dumbbell curl (spider curl)
• dumbbell prone incline hammer curl
• Incline bench dumbbell curl
• barbell curl

Harder

• Dumbbell Curl in V-Sit on BOSU
• dumbbell bicep curl on exercise ball with leg raised
• Single-Arm Dumbbell Curl on Stability Ball, One Leg Raised
• Seated Dumbbell Curl on Stability Ball (One Leg Forward)

Easier

• Thigh-Supported Biceps Curl
• barbell alternate biceps curl
• barbell biceps curl (with arm blaster)