Dumbbell Prone Incline Curl
A chest-supported biceps curl on an incline bench that limits body swing and keeps tension on the arms.
Secondary muscles
How to do it
- Set an incline bench to about 45 degrees and lie face down with your chest supported.
- Hold a dumbbell in each hand with your arms hanging straight down and palms facing forward.
- Keep your upper arms still and curl both dumbbells up toward your shoulders.
- Pause briefly at the top and squeeze your biceps.
- Lower the dumbbells slowly until your arms are fully extended again.
Form cues
- Keep chest on bench
- Elbows stay still
- Curl through full range
- Lower with control
Common mistakes
- Lifting the chest off the bench to swing the weights
- Letting the elbows drift forward during the curl
- Cutting the rep short and not fully lowering the dumbbells
- Bending the wrists back instead of keeping them neutral
Breathing
Inhale as you lower the dumbbells and exhale as you curl them up.
