Band Prone Incline Curl
Build biceps lying down! Target your arms with incline curls using a resistance band.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Set up an incline bench at about a 45-degree angle and place it in front of where the resistance band is secured. The resistance band should be positioned low so that you can perform curls with it.
2. Lie face down on the incline bench, with your chest snug against the top.
3. Grab the handles of the resistance band with both hands. Begin with your arms fully extended towards the ground, palms facing up or in a neutral grip.
4. While keeping your upper arms stationary, exhale as you curl the resistance band handles toward your shoulders. Contract your biceps firmly at the top of the movement.
5. Hold the contracted position for a second, and then slowly lower the handles back to the starting position while inhaling.
6. Repeat for the desired number of repetitions and sets.
Remember to keep your movements controlled, avoid swinging your arms, and isolate the biceps by keeping your upper arms pressed against the bench throughout the exercise. Adjust the resistance band or alter the bench angle for more or less resistance as needed.
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