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 fully extended.
    • Hands are in a neutral position.
  • Begin to slowly curl the DB's up, the biceps and forearms are controlling the movement. Allow your arms to naturally rotate.
    • Avoid shrugging your shoulders.
    • Don't pull your elbows back.
  • At the top, your palms are facing you.
  • 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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