Prone Incline Barbell Curl

Setup

1. 01Set an incline bench to about 30 to 45 degrees.
2. 02Lie chest-down with your head past the top of the pad and feet braced on the floor.
3. 03Let the arms hang straight down holding the bar with an underhand shoulder-width grip.
4. 04Keep the chest pressed into the pad throughout.

Execution

1. 01Curl the bar up while the upper arms stay hanging vertically.
2. 02Squeeze the biceps hard at peak contraction.
3. 03Lower the bar slowly back to a dead hang.
4. 04Fully straighten the elbows before starting the next rep.

Checkpoints

• -Chest and torso stay motionless on the pad.
• -Upper arms point straight at the floor the whole set.
• -Elbows reach full extension every rep.
• -The squeeze at the top lasts a full one count.

Common mistakes

• -Pushing off the floor with the legs to swing the bar up.
• -Letting the upper arms drift forward to shorten the rep.
• -Choosing a load that forces half reps.
• -Craning the neck up instead of keeping it neutral.