Barbell Prone Incline Curl
The Barbell Prone Incline Curl primarily works the Brachialis, with secondary activation of the Biceps Brachii (Long Head), Brachioradialis and stabilizer support from the Rhomboids, Trapezius (Middle), Wrist Flexors. It is a barbell isolation exercise at intermediate difficulty.
A barbell isolation pull exercise targeting the Brachialis.
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Brachialis |
| Secondary | Biceps Brachii (Long Head), Brachioradialis |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Brachialis (biceps)
Secondary Muscles
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
- Secondary Muscle Brachioradialis (biceps)
Stabilizer Muscles
- Stabilizer Muscle Rhomboids (back)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Wrist Flexors (forearms)
Instructions
- Preparation: Lie prone on incline bench with shoulders near top of incline. Knees can rest on seat or legs can be straddled to sides. From low rack or partner, grasp curl bar with shoulder width underhand grip. Execution: Raise bar until arms are flexed. Lower barbell until arms are fully extended. Repeat. Comments: The long head (lateral head) of Biceps Brachii is activated significantly more than short head (medial head) of Biceps Brachii since short head enters intoactive insufficiencyas it continues to contract. Also known as Barbell Spider Curl.
Alternative Exercises
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