Primary
Biceps
Secondary
Brachialis, Forearms
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
Want this exercise programmed into a full plan?
MySetPlan shows you when to use Prone Incline Curl, how many sets and reps to do, what to pair it with, and how to progress next week.
2-minute quiz · No credit card required
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
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
See where Prone Incline Curl fits in your weekly plan
We slot it into the right day with sets, reps, and progression you can follow.
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 wide during the Prone Incline Curl shifts load onto your shoulder joint instead of your Biceps brachii. Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Using momentum - defeats purpose of position.
Bouncing or using momentum during the Prone Incline Curl takes work away from your Biceps brachii and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not squeezing at top - misses peak contraction.
On pulling movements like the Prone Incline Curl, this mistake typically means your arms are doing work that should come from your Biceps brachii. Initiate every rep by engaging your Biceps brachii first, then let your arms follow.
Intermediate to advanced lifters focusing on bicep peak.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps. Rest 45 seconds.
MySetPlan places Prone Incline Curl inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Prone Incline Curl — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No charge for 7 days
Prone Incline Curl
Demo coming soon
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.
The Prone Incline Curl is rated as intermediate difficulty, meaning it requires some training experience. Intermediate to advanced lifters focusing on bicep peak. Focus on proper technique and consider starting with easier variations.
For the Prone Incline Curl, the recommended approach depends on your goals. 3 sets of 12-15 reps. Rest 45 seconds. For strength, use 6-8 reps. For muscle growth, perform 10-15 reps. For endurance, complete 15-20 reps.
Yes, the Prone Incline Curl can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting biceps.
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.