Arms / Beginner / Isolation (single joint)

Prone Incline Dumbbell Curl

A chest-supported dumbbell curl on an incline bench that isolates the biceps.

At a glance

Primary

Biceps

Secondary

Forearms & grip

Equipment

Dumbbells, Bench

Movement pattern

Elbow flexion (curl)

Level

Beginner

Type

Arms, Isolation (single joint)

How to do it

1. Lie face down on an incline bench holding a dumbbell in each hand, arms hanging straight down, palms forward.
2. Keep your upper arms vertical.
3. Curl the dumbbells toward your shoulders.
4. Squeeze, then lower slowly to full extension.

Tips

• Keep your chest on the pad.
• Avoid swinging.

Open in the appGet started