barbell prone incline curl with intensive
barbell prone incline curl with intensive is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Set up an incline bench at a 45-degree angle.
Step 2
Lie face down on the bench with your chest and stomach resting against it.
Step 3
Hold a barbell with an underhand grip, shoulder-width apart.
Step 4
Extend your arms fully, allowing the barbell to hang down towards the floor.
Step 5
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
Step 6
Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
Step 7
(intensive variation) Hold the contracted position for a brief pause as you squeeze your biceps.
Step 8
Inhale and slowly begin to lower the barbell back to the starting position.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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