Incline Prone Curl for Bicep Peak

The face-down incline curl (prone incline curl or spider curl) is one of the best exercises for targeting the short head of the biceps - the part responsible for bicep peak. It eliminates all momentum, making every rep count.

Setup

1. Set an incline bench to 45-60 degrees
2. Lie face-down on the bench with your chest against the pad
3. Arms hang straight down, fully extended
4. Use dumbbells, EZ bar, or straight bar

Execution

1. Let your arms hang completely straight - this is the stretched starting position
2. Curl the weight up toward your shoulders
3. Squeeze hard at the top for 1-2 seconds
4. Lower slowly (3-4 seconds) back to full extension
5. Do not swing or use momentum - gravity works against cheating in this position

Why This Exercise Works

The prone position on an incline bench:

• Eliminates momentum - you cannot swing your body
• Keeps constant tension - the angle means tension never drops off
• Emphasises the peak contraction - the squeeze at the top hits the short head hard
• Provides a stretch at the bottom - arms hang in full extension

Programming

• 3 sets of 10-12 reps
• Use lighter weight than standing curls - you will be humbled
• Do after compound pulling movements (rows, chin-ups)
• Pair with incline dumbbell curl (which stretches the long head) for complete bicep development

Common Mistakes

• Using too much weight (the number one problem with any curl variation)
• Not going to full extension at the bottom
• Rushing the eccentric (lowering phase)
• Moving the upper arms - only the forearms should move