bicepsbarbell
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
biceps
Secondary muscles
forearms
Primary body parts
biceps
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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