Prone bicep curls
A curling variation which can be implemented with a whole host of grips, the prone curl involves the user laying face down on an incline bench with the arms freely hanging out front, performing bicep curling variations from this isolating position. The prone position during bicep curls greatly eliminates secondary secondary muscle involvement and focussed all teh stress on the bicep brachii muscles during the exercise.
Although the torso is forced to remain static, the shoulders are still free to move, so it is important to try to keep the upper arm stationary during the execution of the curl. Only the lower arm should be in motion during the prone curl.
Performing prone bicep curls
When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.
- Load bar with correct weight. Put on safety collars.
- Place bar in front of an incline bench, at the end which you will be facing.
- Make sure the incline is at a suitable gradient.
- Lay face down on the bench, with knees resting on the flat seat, or placed either side of the bench in a straddle position.
- Chest should be supported by the bench, with head over the end of the bench so that vision is not hindered.
- Grasp bar with an underhand grip (or relevant grip, see comments).
- Arms should be extended by either side of the bench, and body fully supported by the bench.
- Keeping shoulders stationary throughout the movement, curl the bar up to peak contraction.
- After peak contraction, slowly lower the bar to the start position, maintaining good body posture and stationary elbows.
- Repeat for desired number of repetitions.
Prone curls courtesy of Fitness Uncovered - Bodybuilding & Fitness
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