Incline Barbell Curl Prone Using an Abdominal Bench

Differentiation: Mechanics

This variation of prone curls is unique. Here is how: you lay on an incline abdominal bench. The bench offers an incline angle | that puts your arms in a position that faces the greatest amount of gravitational resistance. This resistance increases the overall strength development of your biceps. Finally, you use an Olympic bar for this exercise. The Olympic bar has a wide weight distribution. This weight distribution targets and develops the long head of your biceps.

Starting Position

To get into starting position, do this...

1) Locate an abdominal bench.

2) Set the abdominal bench to a 45-degree angle.

3) Obtain a fixed-weight barbell.

4) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.

5) If you use an Olympic bar, add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

6) Lie chest-down on the incline with your head and shoulders extended beyond the top edge of the bench.

7) ...and your feet slightly apart on the floor.

8) Grasp the bar, hands shoulder-width width apart - with your palms facing forward

9) Allow your arms to hang straight down.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while curling the bar up towards your shoulders...

3) ...until the bar reaches shoulder level.

4) This is the ending position.

5) Squeeze when the bar is level with your shoulder and hold for a count of one second.

6) Inhale while slowly lowering the bar back down to the starting position.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Do not flare your elbows in or out. Keep your elbows stationary and the same distance apart.

Keep your upper arms stationary and focus on only moving your forearms during the movement. It is very easy to swing the bar up since your elbows are not resting on any platform for support.

Keep your upper arms roughly perpendicular to the floor throughout the movement.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. Some guys choose to use a special guidance aid called an arm blaster when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

No video has been published yet.

Nobody appears in the video.

Comments