Dumbbell Prone Incline Curl
Dumbbell Prone Incline Curl is a intermediate-level isolation in the strength category that primarily works the biceps. It is performed with dumbbells.
How to do it
- 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.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Focus on the muscle contraction and control the eccentric (lowering) phase.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.