Dumbbell Prone Incline Curl
Description
The dumbbell prone incline curl is a bicep curl performed lying face down on an incline bench with arms hanging straight down. The chest-supported position eliminates all body english, and the arm angle provides a strong contraction at the top and moderate stretch at the bottom. It is similar in purpose to a spider curl.
Muscle Group
Equipment Required
Dumbbell Prone Incline Curl Instructions
- Set an adjustable bench to roughly 45 to 60 degrees. Lie face down with your chest on the pad.
- Let your arms hang straight down with a dumbbell in each hand, palms facing forward.
- Brace your core. Keep your chest pressed into the pad.
- Curl both dumbbells up by bending at the elbows. Squeeze your biceps hard at the top.
- Lower under control over two to three seconds. Fully extend your arms at the bottom.
- Keep your upper arms still — only your forearms should move.
- Repeat for the desired number of reps. Use moderate weight.
- The chest-supported position makes cheating impossible.
Dumbbell Prone Incline Curl Form & Visual
Dumbbell Prone Incline Curl Benefits
- Eliminates all body english for strict bicep work
- Strong bicep contraction at the top of each rep
- Chest support prevents swinging or leaning
- Excellent for feeling the target muscle
- Works at home with dumbbells and a bench
- Similar benefit to spider curls
Dumbbell Prone Incline Curl Muscles Worked
- Biceps brachii
- Brachialis
- Brachioradialis
- Forearm flexors
Dumbbell Prone Incline Curl Variations & Alternatives
- Dumbbell Incline Curl (face up)
- Dumbbell Preacher Curl
- Dumbbell Concentration Curl
- Prone Incline Hammer Curl
- Dumbbell Spider Curl
- Pause Prone Incline Curl
