Dumbbell Prone Incline Curl

Dumbbell Prone Incline Curl

The Dumbbell Prone Incline Curl is a fantastic exercise that targets the biceps, helping you build strength and definition in your upper arm muscles. This exercise is especially effective because it isolates the biceps and minimizes involvement from other muscle groups. To perform the Dumbbell Prone Incline Curl, you'll need an incline bench and a pair of dumbbells. Start by adjusting the bench to a 45-degree incline and lying face down with your chest on the bench. Hold a dumbbell in each hand, with your palms facing down and your arms fully extended towards the floor. Keeping your upper arms stationary and your elbows close to your sides, exhale as you curl the dumbbells towards your shoulders. Focus on squeezing your biceps at the top of the movement before slowly lowering the weights back down to the starting position, inhaling as you do so. Repeat for your desired number of repetitions. The Dumbbell Prone Incline Curl can be easily modified by adjusting the angle of the incline bench. Performing the exercise at a higher incline will shift more emphasis to the long head of the biceps, while a lower incline will target the short head of the biceps. By incorporating this exercise into your arm routine, you'll be on your way to achieving those strong, well-defined biceps you've been working towards. As with any exercise, proper form is crucial. Be sure to start with a weight that allows you to maintain proper technique throughout the movement. Avoid swinging or using momentum to lift the dumbbells, as this can put unnecessary strain on your joints and reduce the effectiveness of the exercise. Always prioritize correct form over heavy weights.


  • Start by setting up an incline bench at a 45-degree angle.
  • Grab a pair of dumbbells and lie face down on the bench, positioning your chest against it.
  • Extend your arms fully towards the floor with palms facing inwards.
  • Engage your core and keep your elbows close to your body throughout the exercise.
  • Curl the dumbbells towards your shoulders while exhaling, making sure to keep your upper arms stationary.
  • Squeeze your biceps at the top of the movement and hold for a brief pause.
  • Slowly lower the dumbbells back to the starting position while inhaling.
  • Repeat for the recommended number of repetitions.
  • Remember to choose an appropriate weight that challenges your muscles but still allows you to maintain proper form.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Engage your core muscles to stabilize your body during the movement.
  • Start with lighter weights and gradually increase the resistance to avoid injuries.
  • Keep your elbows close to your body and avoid excessive swinging or momentum.
  • Control the movement by slowly lowering the dumbbells back to the starting position.
  • Breathe out as you curl the dumbbells up and breathe in as you lower them down.
  • Prioritize quality over quantity – focus on a controlled and effective contraction.
  • Ensure that your wrists are in line with your forearms to maintain proper alignment.
  • Don't rush through the exercise; perform each rep with intention and focus.
  • Listen to your body; if you feel any pain or discomfort, stop and consult a professional.


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