Instructions:
- 1Lay chest down on an incline bench, holding barbell with an underhand grip
- 2Curl the barbell upwards towards your shoulder, keeping the elbows stationary
- 3Pause at the top of the motion where your bicep is contracted
- 4Lower the barbell down slowly to the starting position
- 5Repeat for required number of reps
Tips:
- Avoid using your shoulders to lift the weight
- Keep your upper arms firm and stationary throughout the exercise
- Do not let the barbell touch the bench when you lower it
- Focus on squeezing at the top of the movement
Barbell Prone Incline Curl: Building Strong Upper Arms
The Barbell Prone Incline Curl is an effective exercise designed to enhance strength and definition in the upper arms, particularly targeting the brachialis muscle. This exercise is performed on an incline bench, allowing for a full range of motion while minimizing the involvement of other muscle groups.
When performing the prone incline curl, you may also come across terms like the Prone Incline Barbell Spider Curl. These variations emphasize similar movement patterns, but focus on different angles and muscle engagement to keep your workouts fresh and challenging.
How to Perform the Barbell Prone Incline Curl
- Adjust an incline bench to an angle between 30 to 45 degrees.
- Lie face down on the bench, holding a barbell with an underhand grip, arms hanging straight down.
- Engage your core and curl the barbell upwards while keeping your elbows close to your body.
- Pause at the top of the movement, then slowly lower the weight back to the starting position.
Tips for Success
- Ensure your movements are controlled, focusing on form over the amount of weight lifted.
- Experiment with different grip widths to find what feels most comfortable for you.
- Incorporate this exercise into your routine to add variety; consider pairing it with other arm workouts for balanced development.
Are Incline Curls Good?
Incline curls, including the barbell prone incline curl, are highly regarded for their effectiveness. Many people wonder are incline curls harder than traditional curls? While the challenge may vary for each individual, the incline position helps isolate the biceps and brachialis more effectively, leading to increased muscle engagement and growth.
In conclusion, incorporating the Barbell Prone Incline Curl into your strength training regimen can significantly enhance your upper arm strength and aesthetics. Give it a try and see the results for yourself!