Kettlebell Prone Incline Curl
Isolate & build your biceps with Kettlebell Prone Incline Curls. A unique variation for maximum muscle growth!
The Kettlebell Prone Incline Curl mainly works the biceps, with help from the forearms. You'll need: incline bench or kettlebells.
Required Equipment
Kettlebell Prone Incline Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Inner Forearm (wrist flexors)
Kettlebell Prone Incline Curl Variations and Alternatives
How to do the Kettlebell Prone Incline Curl
Set an incline bench to a 45-60 degree angle.
Grab a kettlebell in each hand with an underhand grip (palms facing upwards).
Lie face down on the bench with your feet planted on the ground and your arms hanging straight down towards the floor.
Keep your elbows close to your body, and maintain a strong core and flat back.
Curl the kettlebells up toward your shoulders, making sure to only move your forearms while keeping your upper arms and elbows still.
Squeeze your biceps at the top of the movement, then slowly lower the kettlebells back to the starting position with a controlled motion.
Avoid swinging or using momentum; the lift should be performed with your biceps doing the work.
Repeat for the desired number of reps and sets.
Ensure to warm up adequately before performing the exercise and choose a weight that allows for good technique throughout the sets.
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Kettlebell Prone Incline Curl FAQs
What muscles does the Kettlebell Prone Incline Curl work?
The Kettlebell 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 Kettlebell Prone Incline Curl?
Incline bench or kettlebells.
What workout day should the Kettlebell Prone Incline Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Kettlebell Prone Incline Curl variations and alternatives?
Similar exercises include the EZ-Bar Incline Curl, Bicep Under Table Curl, Dumbbell Spider Curl and Kettlebell Single-Arm Curl.
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