Dumbbell Prone Incline Curl

Expert Advice

Ensure that you are fully extending your arms at the bottom of the movement to get a full stretch in the biceps.

Lie face down on an incline bench with a dumbbell in each hand, palms facing each other.
Keep your chest firmly against the bench and arms hanging straight down.
Curl the dumbbells towards your shoulders while keeping your elbows still.
Slowly lower the dumbbells back to the starting position.
Repeat for the desired number of repetitions.

Primary

Biceps70%

Secondary

Forearms30%

Equipment

Dumbbell

Special Bench

Exercise Type

Strength