Primary
Biceps
Secondary
Brachialis, Forearms
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
See how Prone Incline Curl could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Prone incline curls—also called spider curls—place you face-down on an incline bench with arms hanging straight down. This position eliminates momentum and creates peak tension at the top of the curl where your biceps are fully shortened. The angle emphasizes the short head and peak contraction.
When to use it
Use for short head emphasis and peak contraction.
Who it's for
Intermediate to advanced lifters focusing on bicep peak.
Lie face down with your chest near the top of the bench and arms hanging straight down. Keep your upper arms perpendicular to the floor throughout—only your forearms should move. Squeeze hard at the top where the tension is greatest.
Also targets: Brachialis, Forearms
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Lie face down on an incline bench.
Let arms hang straight down with dumbbells.
Keep upper arms perpendicular to floor.
Curl weights up toward shoulders.
Squeeze hard at peak contraction.
Lower slowly under control.
This is another name for spider curl.
Maximizes contraction at top of movement.
Use lighter weight than standing curls.
Use prone incline curls for short head emphasis and peak contraction. They work well as a finishing exercise after heavier compound movements, or as a secondary curl variation. The strict position makes them ideal for high-rep pump work.
Letting elbows drift - reduces effectiveness.
Letting your elbows drift away from the intended path during the Prone Incline Curl can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Using momentum - defeats purpose of position.
Bouncing or using momentum during the Prone Incline Curl makes the movement harder to control and can shift work away from your Biceps brachii. Use a load you can move smoothly through the intended range.
Not squeezing at top - misses peak contraction.
On an upper-body pulling movement like the Prone Incline Curl, this mistake can shift work away from your Biceps brachii. Keep your torso stable and guide the load through the intended pulling path.
Intermediate to advanced lifters focusing on bicep peak.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 12-15 reps. Rest 45 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Prone Incline Curl could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Prone Incline Curl
The Prone Incline Curl primarily targets the Biceps brachii, making it an effective exercise for biceps development. Secondary muscles worked during the Prone Incline Curl include Brachialis, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Prone Incline Curl as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Prone Incline Curl. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Prone Incline Curl is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Prone Incline Curl include: Spider Curl, Concentration Curl, Preacher Curl. These exercises target similar muscle groups as the Prone Incline Curl and can be used as substitutes based on your equipment availability, gym setup, or training preferences.