Dumbbell Prone Incline Curl
The Dumbbell Prone Incline Curl isolates the Biceps through a controlled range of motion. This intermediate-level dumbbell exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The biceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Dumbbell Prone Incline Curl work?
The Dumbbell Prone Incline Curl primarily targets the Biceps. It's an effective isolation exercise for building biceps strength.
Is the Dumbbell Prone Incline Curl good for beginners?
The Dumbbell Prone Incline Curl is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Dumbbell Prone Incline Curl?
You need dumbbell to perform the Dumbbell Prone Incline Curl. Most commercial gyms will have this available.
Track Your Progress
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