Exercise 0374 · REF mwpPcr1

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Dumbbell Prone Incline Curl

Category

Upper Arms

Equipment

Dumbbell

Target

Biceps

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Curling while lying face-down on an incline bench removes any possibility of using body momentum, since the torso is fully supported against the pad the entire set. That dead-strict setup makes it one of the more honest tests of pure biceps strength available with dumbbells. Expect the weight to feel heavier here than the same load would standing.

How to Do the Dumbbell Prone Incline Curl

1. Adjust the bench to a 45-degree incline.
2. Lie face down on the bench with your chest and stomach resting against it.
3. Hold a dumbbell in each hand with your palms facing down and your arms fully extended.
4. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
5. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
6. Hold the contracted position for a brief pause as you squeeze your biceps.
7. Inhale and slowly begin to lower the dumbbells back to the starting position.
8. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Prone Incline Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have dumbbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable · Biceps

FAQ

What muscles does the Dumbbell Prone Incline Curl work?

The Dumbbell Prone Incline Curl primarily targets the biceps, with the forearms as the main supporting muscle group.

What equipment do I need for the Dumbbell Prone Incline Curl?

The Dumbbell Prone Incline Curl is done with a dumbbell.

What's a good alternative to the Dumbbell Prone Incline Curl?

If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.