Arms
The main muscle group listed for this exercise.
Exercise guide
Dumbbell Prone Incline Curl
Dumbbell Prone Incline Curl is an intermediate-level arm exercise performed with dumbbells.
Dumbbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Arms
No secondary muscle group is listed for this variation.
Strength
Movement pattern: curl. This is an isolation exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Dumbbell Prone Incline Curl
- Grab a dumbbell on each hand and lie face down on an incline bench with your shoulders near top of the incline. Your knees can rest on the seat or your legs can be straddled to the sides (my preferred way).
- Let your arms extend and hang naturally in front of you so that they are perpendicular to the floor.
- Now keep your elbows in by your side and face the palms forward. This will be your starting position.
- Raise the dumbbells by contracting the biceps until your arms are fully flexed. Exhale as you perform this portion of the movement and ensure that only the forearms move. The upper arms should remain stationary at all times.
- Lower the dumbbells until your arms are fully extended.
- Repeat for the recommended amount of times.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
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View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Dumbbell Prone Incline Curl.
What muscles does Dumbbell Prone Incline Curl work?
Dumbbell Prone Incline Curl primarily trains the arms.
Is Dumbbell Prone Incline Curl beginner-friendly?
It is listed as intermediate.
What equipment do I need for Dumbbell Prone Incline Curl?
This variation uses dumbbells.
Track this exercise for free in Logbook.
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