Arms · Barbell
Barbell Prone Incline Curl
How to do the barbell prone incline curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Curl
- Mechanic
- Isolation
How to do it
Lie face down on an incline bench with your chest supported and arms hanging straight down holding a barbell. Curl the bar toward your shoulders by flexing your elbows, keeping your upper arms still. Lower slowly to a full stretch and repeat.
- 1A deep biceps stretch at the bottom with arms hanging
- 2Strong peak contraction at the top
- 3Upper arms staying fixed against the bench line
Common mistakes
- Swinging the bar or letting your elbows drift forward
- Lifting your chest off the pad to cheat
- Cutting the bottom range short
Muscles worked
The barbell prone incline curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the barbell 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.