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All exercises

Dumbbell prone incline curl

Intermediate

Dumbbell prone incline curl is a isolation dumbbell exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Dumbbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

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

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Barbell prone incline curlBarbell
  • Barbell drag curlBarbell
  • Barbell lying preacher curlBarbell
  • Dumbbell prone incline hammer curlDumbbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Dumbbell alternate biceps curlDumbbell
  • Dumbbell alternate biceps curl (with arm blaster)Dumbbell

Harder variations

  • Dumbbell seated one arm bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell alternating bicep curl with leg raised on exercise ballDumbbell
  • Dumbbell bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell biceps curl v sit on bosu ballDumbbell
Logged today · 90 seconds restDumbbell prone incline curl

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