TETSUDumbbell Prone Incline Curl
The Dumbbell Prone Incline Curl is a dumbbell exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 8 steps below for correct form, with an animated demonstration.
bicepsupper arms
forearms
dumbbell
How to do the Dumbbell Prone Incline Curl
- Adjust the bench to a 45-degree incline.
- Lie face down on the bench with your chest and stomach resting against it.
- Hold a dumbbell in each hand with your palms facing down and your arms fully extended.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Prone Incline Curl work?
The Dumbbell Prone Incline Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Dumbbell Prone Incline Curl?
You need a dumbbell to perform the Dumbbell Prone Incline Curl.
How many sets and reps of the Dumbbell Prone Incline Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Prone Incline Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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