Dumbbell Prone Incline Curl

Exercise Summary
Primary Muscle(s) Biceps
Secondary Muscle(s) Forearms
Equipment Dumbbell
Emphasis Isolation
Type Pull

Dumbbell Prone Incline Curl Instructions

  • Situate yourself face down on an incline bench with your chest resting on the padding.
  • Secure your feet to the floor and allow your arms to hang with the dumbbells in head and palms facing up.
  • Begin to slowly curl the DB up, the biceps and forearms are controlling the movement.
  • After getting a good squeeze out of the biceps, lower the weights slowly to the starting point.


  • Refrain from “swinging” the weight or leaning backwards.
  • The muscle used first will be used the most. Initiate the movement with your bicep and forearm, not your lower half or shoulder.
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