Prone Incline Straight Bar Curl

Proper Positioning

1. Lie on an incline bench facing downwards

2. Shoulder around the top of the bench

3. Firmly plant the balls of the feet on the floor

4. The arms should be able to fully extend with the straight bar in hand

5. Hold onto the bar with a supinated grip, inside shoulder width apart

6. Keep the arms in place while hanging below

Proper Technique

1. Isolate the biceps as much as possible, using the forearms as support

2. Contract the biceps, slowly raising the bar

3. Raise until elbows are slightly passed 90 degrees or close to the bench

4. Hold at peak contraction

5. Slowly lower the barbell to starting position

6. Inhale in the downward phase of the movement and exhale in the upward phase

Essential Tips

1. Do not swing the arms

2. Keep the arms set in place

3. Execute with a full range of motion

4. Do not hyperextend the elbows

5. Do not allow the elbows to come forward to get the weight up

6. Emphasize the 'squeeze' at peak contraction