How to do the Dumbbell Prone Incline Curl
Dumbbell Prone Incline Curl is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms.
Dumbbell Prone Incline Curl demonstration · © GymiaFit
Dumbbell Prone Incline Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Dumbbell Prone Incline Curl step by step
- 1Adjust the bench to a 45-degree incline.
- 2Lie face down on the bench with your chest and stomach resting against it.
- 3Hold a dumbbell in each hand with your palms facing down and your arms fully extended.
- 4Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- 5Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
- 6Hold the contracted position for a brief pause as you squeeze your biceps.
- 7Inhale and slowly begin to lower the dumbbells back to the starting position.
- 8Repeat for the desired number of repetitions.
Dumbbell Prone Incline Curl — questions
What muscles does the Dumbbell Prone Incline Curl work?
The Dumbbell Prone Incline Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Dumbbell Prone Incline Curl?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Prone Incline Curl suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Prone Incline Curl?
Dumbbell Alternate Biceps Curl, Dumbbell Alternate Biceps Curl (with Arm Blaster), Dumbbell Alternate Hammer Preacher Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Prone Incline Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.