Prone Incline Dumbbell Curl Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Isolation
  • Pull
  • Intermediate
  • None
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Biceps Exercises Diagram Target Muscle Group

Prone Incline Dumbbell Curl Instructions

  1. Set up for the prone incline dumbbell curl by setting an adjustable back bench to an angle of around 30-40 degrees.
  2. Grab a set of dumbbells and position yourself with your chest on the back of the bench (prone position).
  3. Your feet should be used for stability on the floor, your shoulders should be about level with the top of the back padding and you arms should be hanging - holding the dumbbells with an underhand grip (palms facing up).
  4. Put the tension on your biceps by slightly bending your arms. This is the starting position for the exercise.
  5. Keeping your elbows fixed, slowly curl the dumbbells up as far as possible.
  6. Squeeze the biceps, and then slowly lower the dumbbells back to the starting position.
  7. Repeat for desired reps.

Exercise Tips:

  1. Keep the tension on the biceps for the whole set by always keeping your arms slightly bent. Don't allow the weight to "hang" between reps.
  2. Pause for a count of 1-2 at the top of the movement for added intensity.
  3. Focus on only allowing the forearms to move.