bicepsdumbbell
dumbbell prone incline curl
dumbbell prone incline curl is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Adjust the bench to a 45-degree incline.
Step 2. Lie face down on the bench with your chest and stomach resting against it.
Step 3. Hold a dumbbell in each hand with your palms facing down and your arms fully extended.
Step 4. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
Step 5. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
Step 6. Hold the contracted position for a brief pause as you squeeze your biceps.
Step 7. Inhale and slowly begin to lower the dumbbells back to the starting position.
Muscles & body parts
Primary muscles
biceps
Secondary muscles
forearms
Primary body parts
biceps
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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