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Dumbbell Prone Incline Curl

Dumbbell Prone Incline Curl is an intermediate isolation dumbbell exercise that mainly works your biceps.

💪 Biceps🏋️ Dumbbell📈 Intermediate🔗 Isolation🎯 3 sets of 10-15 reps
Dumbbell Prone Incline Curl: starting position
Starting position
Dumbbell Prone Incline Curl: end position
End position

How to do the dumbbell prone incline curl

  1. Grab a dumbbell on each hand and lie face down on an incline bench with your shoulders near top of the incline. Your knees can rest on the seat or your legs can be straddled to the sides (my preferred way).
  2. Let your arms extend and hang naturally in front of you so that they are perpendicular to the floor.
  3. Now keep your elbows in by your side and face the palms forward. This will be your starting position.
  4. Raise the dumbbells by contracting the biceps until your arms are fully flexed. Exhale as you perform this portion of the movement and ensure that only the forearms move. The upper arms should remain stationary at all times.
  5. Lower the dumbbells until your arms are fully extended.
  6. Repeat for the recommended amount of times.

Muscles worked

Primary: Biceps

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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Dumbbell Prone Incline Curl alternatives

Exercises that train the same main muscle, including options with other equipment.

Barbell CurlBarbell · BeginnerDumbbell CurlDumbbell · BeginnerPreacher CurlMachine · BeginnerCable CurlCable · BeginnerReverse Plate CurlsOther · BeginnerHammer CurlDumbbell · Beginner

FAQ

What muscles does the dumbbell prone incline curl work?

It mainly works your biceps.

How many sets and reps of dumbbell prone incline curl should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the dumbbell prone incline curl good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

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