Barbell Lying Biceps Curl
Barbell Lying Biceps Curl Exercise Description
The Barbell Lying Biceps Curl is a strict, chest‑supported curl performed prone on an incline bench to isolate the elbow flexors while minimizing body swing. With the arms hanging straight beneath the shoulders and a shoulder‑width underhand grip, the movement occurs at the elbows only: flex to lift the bar, then lower under control to full extension. This setup—also known as the prone incline curl or “spider” curl—keeps the upper arms stationary and limits momentum, reinforcing clean elbow flexion mechanics. Primary contributors are the brachialis, with assistance from the biceps brachii and brachioradialis; wrist flexors stabilize the grip. For safe setup and exit, have a partner hand you the bar or use a low rack. ([exrx.net](https://exrx.net/WeightExercises/Brachialis/BBProneInclineCurl?utm_source=openai))
- Muscle Groups: Biceps
- Target Muscles: Brachialis
- Assisting Muscles: Biceps Brachii - Short Head, Brachioradialis
- Stabilizing Muscles: Flexor Carpi Radialis, Flexor Carpi Ulnaris
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Barbell
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Elbow Flexors
- Joint Involvement: Single-joint
- Muscle Location: Lower Bicep
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Barbell Lying Biceps Curl Exercise
‘- Set an incline bench to about 30–45 degrees. Position your chest on the pad with shoulders near the top edge; kneel on the seat or straddle the bench. Plant your feet and keep a neutral spine. ([exrx.net](https://exrx.net/WeightExercises/Brachialis/BBProneInclineCurl?utm_source=openai))
– From a low rack or with a partner’s hand‑off, grasp a barbell with a shoulder‑width supinated (underhand) grip. Let your arms hang straight down under your shoulders. ([exrx.net](https://exrx.net/WeightExercises/Brachialis/BBProneInclineCurl?utm_source=openai))
– Set your shoulders down and still; keep your upper arms vertical and stationary throughout. Avoid shrugging or letting the elbows drift forward. ([muscleandfitness.com](https://www.muscleandfitness.com/exercise/workouts/arm-exercises/prone-incline-biceps-curl/?utm_source=openai))
– Curl the bar by flexing only at the elbows. Keep your wrists straight and your forearms moving in a smooth arc. ([weighttraining.guide](https://weighttraining.guide/exercises/prone-incline-barbell-curl/?utm_source=openai))
– Pause briefly near peak elbow flexion without lifting the upper arms off their vertical line. ([muscleandfitness.com](https://www.muscleandfitness.com/exercise/workouts/arm-exercises/prone-incline-biceps-curl/?utm_source=openai))
– Lower the bar under control to full elbow extension while maintaining shoulder position and bench contact. Repeat with the same form. ([exrx.net](https://exrx.net/WeightExercises/Brachialis/BBProneInclineCurl?utm_source=openai))
Barbell Lying Biceps Curl Tips
‘- Set the incline bench to about 30–45 degrees and place your chest on the pad with your shoulders near the top edge.
– Plant your feet firmly and maintain a neutral spine while lying prone on the bench.
– Use a low rack or have a partner hand you the bar for a safe setup and exit.
– Grasp the bar with a shoulder‑width underhand grip and let your arms hang straight down under your shoulders.
– Keep your shoulders set down and still; avoid shrugging during the movement.
– Keep your upper arms vertical and stationary, preventing your elbows from drifting forward.
– Curl the bar by flexing only at the elbows, moving your forearms in a smooth arc.
– Keep your wrists straight throughout the curl to let the elbow flexors do the work.
– Pause briefly near peak elbow flexion without lifting your upper arms off their vertical line.
– Lower the bar under control to full elbow extension while maintaining shoulder position and chest contact with the bench.
Barbell Lying Biceps Curl Beginner Introduction
The Barbell Lying Biceps Curl is a face‑down barbell curl done on an angled bench, designed to spotlight the elbow‑bending muscles with very little help from body swing. Because the chest rests on the bench and the upper arms stay in a fixed position, the effort centers on the front of the upper arms, with the forearms heavily involved in holding and moving the bar. Many lifters know this style as a “spider” curl, reflecting how the arms dangle below the shoulders while the bar travels in a smooth arc.
During the exercise, the lifter lies on the incline bench so the shoulders are near the top edge and the arms drop toward the floor with an underhand grip on the bar. The motion happens mainly at the elbows as the weight is curled up and then lowered under control, while the shoulders and torso remain steady against the pad. This setup promotes a strict, focused arm workout that highlights the biceps and forearms without relying on momentum.