Dumbbell Prone Incline Curl

Muscles worked

Setup

1. Set an incline bench to approximately 45 degrees.
2. Lie chest-down on the bench with your feet secured on the floor and your head clearing the top edge.
3. Hold a dumbbell in each hand with a supinated (palms forward) grip, letting your arms hang straight down toward the floor.

How to do it

1. Exhale and curl the dumbbells toward your shoulders by flexing at the elbows while keeping your upper arms perfectly vertical.
2. Squeeze your biceps forcefully at the top of the movement for a one-second pause.
3. Inhale and slowly lower the dumbbells back to the starting position over a 3-second count.
4. Fully extend your arms at the bottom to ensure a full range of motion before starting the next rep.

Form checklist

• Keep your upper arms perpendicular to the floor at all times.
• Ensure your chest remains in contact with the bench to prevent swinging.
• Avoid tucking your chin into your chest; keep a neutral spine.
• Keep your wrists straight and firm throughout the movement.

Pro tips

• Rotate your pinkies toward your shoulders at the top of the curl to maximize the peak contraction of the biceps.
• Focus on the mind-muscle connection by imagining you are pulling the weight through your pinky finger rather than your thumb.

Make it harder

• Incorporate a 3-second pause at the midpoint of the eccentric phase to increase time under tension.
• Perform the exercise unilaterally (one arm at a time) to increase the stability demand on your core.

Frequently asked

What muscles does the dumbbell prone incline curl work?

The dumbbell prone incline curl primarily targets the biceps.

What equipment do you need for the dumbbell prone incline curl?

The dumbbell prone incline curl uses dumbbell.

Is the dumbbell prone incline curl good for beginners?

Yes. The dumbbell prone incline curl is a beginner-friendly movement and a strong foundation to build on.

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