Form cues
- Keep chest on bench
- Elbows stay still
- Curl through full range
- Lower with control
Exercise
Dumbbell Prone Incline Curl
Upper arms, dumbbell
A chest-supported biceps curl on an incline bench that limits body swing and keeps tension on the arms.
Target: biceps. Also works: forearms.
Steps
- 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.
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.
In the app, search for Dumbbell Prone Incline Curl and add it to a workout.