Barbell Prone Incline Curl
Description
The barbell prone incline curl (also called a spider curl) is a bicep curl performed lying face down on an incline bench, with arms hanging straight down and a barbell in your hands. The chest-supported position eliminates all body english, and the arm angle provides a strong contraction at the top. It is similar to the dumbbell version but allows heavier loading.
Muscle Group
Equipment Required
Barbell Prone Incline Curl Instructions
- Set an adjustable bench to roughly 45 to 60 degrees. Lie face down with your chest on the pad.
- Have someone hand you a barbell, or pick it up from the floor in front of the bench.
- Let your arms hang straight down with an underhand grip on the bar, hands shoulder-width apart.
- Brace your core. Keep your chest pressed into the pad throughout.
- Curl the bar up by bending at the elbows. Squeeze your biceps hard at the top.
- Lower under control over two to three seconds.
- Keep your upper arms perpendicular to the floor — they should not move forward or back.
- Repeat for the desired number of reps.
Barbell Prone Incline Curl Form & Visual
Barbell Prone Incline Curl Benefits
- Eliminates all body english for strict bicep work
- Allows heavier loading than dumbbell prone curls
- Strong bicep contraction at the top
- Excellent finishing exercise for bicep workouts
- Strict form makes it ideal for high-rep work
- Builds bicep peak
Barbell Prone Incline Curl Muscles Worked
- Biceps brachii
- Brachialis
- Brachioradialis
- Forearm flexors
Barbell Prone Incline Curl Variations & Alternatives
- Dumbbell Prone Incline Curl
- Barbell Preacher Curl
- EZ-Bar Preacher Curl
- EZ-Bar Prone Incline Curl
- Pause Barbell Prone Incline Curl
