Dumbbell Prone Incline Curl
Muscles worked
Instructions
- 1Grab 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).
- 2Let your arms extend and hang naturally in front of you so that they are perpendicular to the floor.
- 3Now keep your elbows in by your side and face the palms forward. This will be your starting position.
- 4Raise 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.
- 5Lower the dumbbells until your arms are fully extended.
- 6Repeat for the recommended amount of times.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Dumbbell Prone Incline Curl
The dumbbell prone incline curl is performed face-down on an incline bench, which eliminates any body swing and isolates the biceps in an unusual stretched position at the start of the movement. Less common than the standard incline curl done lying back, this posture forces strict control and particularly targets the long head of the biceps thanks to the downward arm angle. It's a technical move best added once the basic curl has been mastered.
check_circleBenefits
- check_circleCompletely removes body-swing cheating
- check_circleDeeper biceps stretch at the bottom position
- check_circleParticularly targets the long head of the biceps
- check_circleBuilds strict control and mind-muscle focus
lightbulbExecution tips
- lightbulbLet the arms hang fully free before each rep
- lightbulbKeep the elbows fixed close to your sides
- lightbulbCurl up slowly to avoid any jerk on the shoulder
- lightbulbStart lighter than your usual curl weight
warningCommon mistakes
- warningLetting the elbows drift away from the body while curling
- warningUsing too heavy a weight and losing position
- warningCurling up too fast without control
- warningNot lowering all the way to full extension
helpFrequently asked questions
What bench incline should I use?expand_more
A 30-45 degree incline gives a good balance between stretch and shoulder comfort.
Why does this feel harder than a regular curl?expand_more
The position removes any cheating, so all the work falls purely on the biceps.
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