maratoolProne Incline Biceps Curl with Dumbbell
How to do the prone incline biceps curl with dumbbell
- This exercise uses an incline bench to change your body’s position as you perform Biceps Curls. The movement is very similar to a Preacher Curl.
- Adjust an incline bench to a 45 degree angle.
- Grasp dumbbells in each hand and lean face down against the bench, with your feet resting on the floor for support.
- Allow your arms to hang down at your sides.
- Keeping your elbow straight, raise the dumbbells up towards your head, contracting your biceps.
- In a controlled manner, lower the weight and repeat.
- Note: Practice steady movements in this exercise, be careful not to let your arms sway.
Muscles worked
The prime mover is the biceps brachii, which bends the elbow and rotates the forearm palm-up.
Every exercise for:Biceps
How this movement works
Everything happens at one joint. That gives you direct control over where the tension sits; the trade-off is that the muscle gets no help, so the load that feels hard here is a fraction of what a multi-joint version of the pattern would take. Slow, complete repetitions beat heavy ones.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
Dumbbells let each side work on its own, surfacing a strength difference between limbs that a barbell would quietly cover for, and leaving the wrist free to rotate through the movement.
Every exercise using:Dumbbell
These train the biceps too, using equipment this one does not:
- Quick Alternating Biceps Curls with Bandband
- Reverse Barbell Curlbarbell
- Reverse Barbell Preacher Curlse-z curl bar
- Reverse Cable Curlcable
- Seated Bicepsbody only
Illustration: Everkinetic — CC BY-SA 4.0 — license. Modified versions are shared under the same license. Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.