Dumbbell Prone Incline Curl
How to do the 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.
How to program the Dumbbell Prone Incline Curl
Sets and reps
As an isolation movement, the Dumbbell Prone Incline Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Dumbbell Prone Incline Curl is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
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Frequently asked questions
What muscles does the Dumbbell Prone Incline Curl work?
The Dumbbell Prone Incline Curl primarily targets the Biceps.
What equipment do I need for the Dumbbell Prone Incline Curl?
You need Dumbbell. Difficulty level: Intermediate.
How many sets and reps of the Dumbbell Prone Incline Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
