Dumbbell Prone Incline Curl
How to do the Dumbbell Prone Incline Curl with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Biceps
,
Dumbbell
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.
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Every Dumbbell Prone Incline Curl set you log feeds Ascend's anatomy heatmap, so your biceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
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Dumbbell Prone Incline Curl: common questions
What muscles does the Dumbbell Prone Incline Curl work?
The Dumbbell Prone Incline Curl primarily works the Biceps.
Is the Dumbbell Prone Incline Curl suitable for beginners?
The Dumbbell Prone Incline Curl is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Dumbbell Prone Incline Curl?
To do the Dumbbell Prone Incline Curl you'll need a dumbbell.
Is the Dumbbell Prone Incline Curl a compound or isolation exercise?
The Dumbbell Prone Incline Curl is an isolation exercise, it targets the biceps through a single joint, which makes it useful for focused, targeted work.
How do I do the Dumbbell Prone Incline Curl with correct form?
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). Follow the full step-by-step above for the complete movement.
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