Intermediate
BARBELL PRONE INCLINE CURL
Upper arms
Body Part
Biceps
Target Muscle
Barbell
Equipment
Intermediate
Difficulty
Target Muscles
Biceps
Views
1
Est. Calories/min
5.00
How To Perform
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Step:1 Set up an incline bench at a 45-degree angle.
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Step:2 Lie face down on the bench with your chest and stomach resting against it.
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Step:3 Hold a barbell with an underhand grip, shoulder-width apart.
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Step:4 Extend your arms fully, allowing the barbell to hang down towards the floor.
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Step:5 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
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Step:6 Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
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Step:7 Hold the contracted position for a brief pause as you squeeze your biceps.
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Step:8 Inhale and slowly begin to lower the barbell back to the starting position.
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Step:9 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
