This exercise targets lower arm strength by activating the brachialis with isometric flexion of the elbow. It is an auxiliary utility exercise, placing greater relative intensity on the head of the muscle. This makes it an ideal supplementary exercise to basic utility workouts that focus on the biceps brachii. The synergist muscles involved in the curl include the biceps brachii and the brachioradialis. The stabilizing muscles include the rhomboids, the middle trapezius and the wrist flexors. Routines should combine this auxiliary exercise with basic exercises that balance absolute intensity on the target muscle, such as basic barbell curls that target the biceps brachii. A balanced routine will start with 2-4 sets of 8-10 repetitions and gradually build to 4-6 sets of 10-15 repetitions. Alternatively, start with 4-6 sets of 10-15 repetitions with lighter weights and transition to heavier weights later. Evenly distribute the number of sets between each arm, alternating every 1-2 sets or as comfortable.
How to perform the prone curl
Set an inclined bench at a 45 degree angle, and grab a dumbbell in each hand, sit down on the bench so that you are facing the incline, and rest your chin, chest and stomach flat along the back side of the bench, let your arms hang straight down. Curl the weights up, flex your biceps at the top of the movement, and return to starting position. Remember to keep your elbows pointing to the floor at all times.
