Prone Incline Curl

How to do it

1. Set an adjustable bench to about 35 degrees and take a dumbbell in each hand.
2. Lie face down with your chest on the pad and your chin just over the top.
3. Let the arms hang straight down toward the floor, palms facing forward.
4. Curl both dumbbells up toward the shoulders, keeping the upper arms pointing at the floor.
5. Lower slowly until the arms hang straight again.

Tips

• Keep the chest pressed into the pad so there is no way to swing.
• Use lighter dumbbells than for standing curls, the support removes any cheating.

Common mistakes

• Pulling the elbows back toward the hips as you curl.
• Lifting the chest off the bench at the top.

Muscles worked by the Prone Incline Curl

• Biceps (short head) Primary37%
• Biceps (long head) Primary24%
• Brachialis Secondary22%
• Brachioradialis Minor6%
• Forearm flexors Minor6%
• Front delts Stabilizer3%
• Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

With the arm in front of the body the short head is favoured and the swing is gone. Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

Prone Incline Curl alternatives

Same equipment

• Spider CurlDumbbell
• Concentration CurlDumbbell

Different equipment

• Cable Preacher CurlCable
• EZ Bar Preacher CurlEZ bar

Easier

• Preacher CurlBarbell
• Single Arm Preacher CurlDumbbell

Make it harder

• Barbell Cheat CurlBarbell
• Cheat CurlDumbbell

Make it easier

• Cable Preacher CurlCable
• EZ Bar Preacher CurlEZ bar
• Preacher CurlBarbell
• Single Arm Preacher CurlDumbbell

Similar exercises

• EZ Bar Spider CurlEZ bar

Frequently asked questions

What muscles does the Prone Incline Curl work?

Mainly the biceps (short head) and biceps (long head). The brachialis assist.

Is the Prone Incline Curl good for beginners?

The Prone Incline Curl is rated intermediate. If you are new, learn the Cable Preacher Curl first and build up from there.

What is a good alternative to the Prone Incline Curl?

For example the Cable Preacher Curl, EZ Bar Preacher Curl and Preacher Curl. They train mostly the same muscles, some with different equipment.

How do you make the Prone Incline Curl harder?

Add weight or reps, or move on to the Barbell Cheat Curl and Cheat Curl.

Sources

• Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)

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