Female model ex_TBVQ6C

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Upper Arms · Band

Band Prone Incline Curl

beginnerstrength

Band Prone Incline Curl is a beginner isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a band and a bench. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Biceps
Body part: Upper Arms
Equipment: Band
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Biceps · Biceps Brachii

Secondary muscles

Forearms · Brachialis, Brachioradialis

How to do Band Prone Incline Curl

Lie chest-first on an incline bench, with your feet firmly planted on the floor for stability. Hold the handles of a resistance band anchored below the bench, with your arms fully extended down and palms facing forward.
Curl the handles of the band upwards towards your shoulders by bending your elbows, keeping your upper arms stationary and squeezing your biceps at the top of the movement.
Slowly return to the starting position, extending your arms back down towards the floor.
Repeat the movement for the desired number of repetitions.

Form tips

Keep your elbows stationary and close to your body to maximize biceps engagement.
Squeeze your biceps at the top of the movement to enhance muscle activation.
Use an appropriate resistance band that challenges you without compromising your form.

Band Prone Incline Curl alternatives

Dumbbell Prone Incline Curl

Biceps · intermediate

Dumbbell Prone Incline Hammer Curl

Biceps · intermediate

Incline Dumbbell Curl

Biceps · intermediate

Dumbbell Incline Alternate Curl

Biceps · intermediate

More biceps exercises

Band Prone Incline Hammer Curl

Biceps · beginner

Band Incline Biceps Curl

Biceps · beginner

Band Incline Hammer Curl

Biceps · beginner

Dumbbell Incline Simultaneous Curl

Biceps · intermediate

Dumbbell Incline Alternate Hammer Curl

Biceps · intermediate

Dumbbell Incline Hammer Simultaneous Curl

Biceps · intermediate

Dumbbell Incline Biceps Simultaneous Curl

Biceps · intermediate

Dumbbell Incline Alternate Bicep Curl

Biceps · intermediate

Band Prone Incline Curl FAQ

What muscles does Band Prone Incline Curl work?

Band Prone Incline Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.

What equipment do you need for Band Prone Incline Curl?

You need a band and a bench.

How many sets and reps of Band Prone Incline Curl should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Band Prone Incline Curl good for beginners?

Yes. Band Prone Incline Curl is rated beginner, so it's a sound choice while you learn to train the biceps.

How many calories does Band Prone Incline Curl burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Band Prone Incline Curl?

Other exercises for the biceps include Dumbbell Prone Incline Curl, Dumbbell Prone Incline Hammer Curl, Incline Dumbbell Curl and Dumbbell Incline Alternate Curl.

For developers

Use Band Prone Incline Curl in your app

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_TBVQ6C" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_TBVQ6C",
  "name": "Band Prone Incline Curl",
  "model": "female",
  "target": "Biceps",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_TBVQ6C/mp4-720.mp4?…",
    "poster": "https://…/ex_TBVQ6C/poster.jpg?…"
  }
}