Prone Incline Barbell Curl

Pro Tip

You may need to ask a friend for assistance handing the barbell to you for you to begin the movement. This movement may not work on all decline benches. If yours does not allow you to perform the movement, try switching to an incline (adjustable) bench instead.

How To

  1. Lie prone on a bench, inclined while holding a barbell shoulder-width apart with an underhand grip.
  2. Exhale and curl the barbell up towards your shoulders, while maintaining a neutral head position.
  3. Continue raising the barbell while keeping your upper arms directly under your shoulders until you cannot curl it any longer.
  4. Inhale and lower the barbell, returning it to the starting position.

Primary Muscle Groups

Inner Bicep

Inner portion of your bicep.

Secondary Muscle Groups

Inner Forearm

A group of muscles on the inside of your lower arm.

Outer Bicep

Outer portion of your bicep.



Make sure to always use weight clips whenever you use a barbell, to prevent the plates from sliding off.

Decline Bench Without Rack

If you can't find this bench, consider using a decline bench with rack instead. If your exercise requires you to use a barbell or bar, you cannot substitute. If you do not need to use either, you probably can substitute.


Exercises that target the same primary muscle groups and require the same equipment.


Exercises that target the same primary muscle groups with different equipment