Dumbbell Prone Incline Curl

How to do the Dumbbell Prone Incline Curl

1. 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).
2. Let your arms extend and hang naturally in front of you so that they are perpendicular to the floor.
3. Now keep your elbows in by your side and face the palms forward. This will be your starting position.
4. 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.
5. Lower the dumbbells until your arms are fully extended.
6. Repeat for the recommended amount of times.

Muscles worked

Role	Muscles
Primary	biceps
Equipment	dumbbell
Difficulty	intermediate
Type	isolation

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Barbell Curl Barbell Barbell Curls Lying Against An Incline Barbell Close-Grip EZ Bar Curl Barbell Close-Grip Standing Barbell Curl Barbell Lying High Bench Barbell Curl Barbell Preacher Curl Barbell

Easier than the Dumbbell Prone Incline Curl

Same movement pattern, lower entry difficulty — work up from here.

Alternate Hammer Curl beginner · Dumbbell Alternate Incline Dumbbell Curl beginner · Dumbbell Barbell Curl beginner · Barbell

Superset the Dumbbell Prone Incline Curl with

Opposing triceps work — alternate sets without extra rest.

Dumbbell One-Arm Triceps Extension triceps Lying Dumbbell Tricep Extension triceps Seated Bent-Over Two-Arm Dumbbell Triceps Extension triceps Tate Press triceps

Common questions

What muscles does the Dumbbell Prone Incline Curl work?

The Dumbbell Prone Incline Curl primarily works the biceps. Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Barbell Curl train the same muscle, across 8 equipment types.

What equipment do you need for the Dumbbell Prone Incline Curl?

Dumbbells. Without dumbbells, Barbell Curl, Barbell Curls Lying Against An Incline, and Close-Grip EZ Bar Curl train the same muscle, and 1 of the catalogue's options for this muscle need no equipment.

Is the Dumbbell Prone Incline Curl suitable for beginners?

It is rated intermediate. Start with Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Barbell Curl and work up.

Where should the Dumbbell Prone Incline Curl go in a workout?

Late — the Dumbbell Prone Incline Curl is isolation work, so it follows your compounds. Supersetting it with Dumbbell One-Arm Triceps Extension and Lying Dumbbell Tricep Extension cuts session time without extra rest.

Similar exercises

Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Barbell Curl Barbell Barbell Curls Lying Against An Incline Barbell Cable Hammer Curls - Rope Attachment Cable Machine Cable Preacher Curl Cable Machine