Band Prone Incline Curl
Build biceps lying down! Target your arms with incline curls using a resistance band.
The Band Prone Incline Curl mainly works the biceps, with help from the forearms. You'll need: incline bench or resistance bands.
Required Equipment
Band Prone Incline Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Inner Forearm (wrist flexors)
Band Prone Incline Curl Variations and Alternatives
How to do the Band Prone Incline Curl
Set up an incline bench at about a 45-degree angle and place it in front of where the resistance band is secured. The resistance band should be positioned low so that you can perform curls with it.
Lie face down on the incline bench, with your chest snug against the top.
Grab the handles of the resistance band with both hands. Begin with your arms fully extended towards the ground, palms facing up or in a neutral grip.
While keeping your upper arms stationary, exhale as you curl the resistance band handles toward your shoulders. Contract your biceps firmly at the top of the movement.
Hold the contracted position for a second, and then slowly lower the handles back to the starting position while inhaling.
Repeat for the desired number of repetitions and sets.
Remember to keep your movements controlled, avoid swinging your arms, and isolate the biceps by keeping your upper arms pressed against the bench throughout the exercise. Adjust the resistance band or alter the bench angle for more or less resistance as needed.
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Band Prone Incline Curl FAQs
What muscles does the Band Prone Incline Curl work?
The Band Prone Incline Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Band Prone Incline Curl?
Incline bench or resistance bands.
What workout day should the Band Prone Incline Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Band Prone Incline Curl variations and alternatives?
Similar exercises include the Band 45-Degree Bicep Curl, Band Single-Arm 45-Degree Bicep Curl, Alternating Band Bicep Curl and Band Curl.
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