Barbell Prone Incline Curl

Instructions

1
Sit on the leg press bench with your back and head supported against the padded backrest. Position your feet on the platform approximately hip to shoulder-width apart, with toes pointing forward or slightly outward.
2
Place your feet firmly on the platform with weight distributed evenly across the balls and heels of your feet. Grip the handles on either side of the bench for stability and support throughout the movement.
3
Lower the weight by bending your knees and hips simultaneously, allowing the platform to move toward your body. Continue lowering until your knees reach approximately 90 degrees or slightly below parallel, maintaining controlled movement and keeping your back pressed against the pad.
4
Drive through your heels and midfoot to extend your legs, pushing the platform away from your body. Return to the starting position with knees slightly bent, avoiding full knee lockout at the top to maintain tension on the quadriceps.
PRIMARY MUSCLESQuadriceps
SECONDARY MUSCLESGluteus Maximus, Hamstrings, Adductors, Erector Spinae
EQUIPMENTBarbell
DIFFICULTYBeginner

Overview

When programming for Quadriceps growth, the Barbell Prone Incline Curl stands out as a highly efficient Strength choice. Performing this movement with Barbell forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Promotes balanced muscular development by effectively recruiting the Quadriceps and associated synergists.
  • Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Quadriceps and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Gluteus Maximus, Hamstrings, Adductors, Erector Spinae to maintain control of the Barbell.

Exercise Variations

  • Dumbbell Barbell Prone Incline Curl
  • Cable Barbell Prone Incline Curl
  • Banded Barbell Prone Incline Curl

Beginner Tips

If you are new to the Barbell Prone Incline Curl , focus on mastering the movement pattern with zero weight before adding Barbell.

Frequently Asked Questions