Arms · Resistance Band
Band Prone Incline Curl
How to do the band prone incline curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie chest-down on an incline bench with a resistance band anchored below and a handle in each hand, arms hanging straight down. Curl the band up toward your shoulders with palms facing up, keeping your elbows fixed. Lower slowly against the tension.
- 1A deep stretch in the biceps at the bottom with arms hanging
- 2Your elbows staying pinned, only the forearms moving
- 3A hard squeeze at the top of each curl
Common mistakes
- Letting your elbows drift forward or flare out
- Coming off the bench to swing the weight up
- Letting the band go slack at the bottom
Muscles worked
The band prone incline curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the band prone incline curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.