Prone Incline Dumbbell Curl
Chest rests face down on an incline bench
- Level
- Intermediate
- Equipment
- Dumbbell, Incline Bench
- Movement
- Biceps curl · Lying face down
- Tracks
- Weight & Reps
Works
Biceps
How to do it
- Lie face down on an incline bench with your chest supported and feet flat on the floor.
- Hold a dumbbell in each hand with arms hanging straight down perpendicular to the floor.
- Rotate your palms to face forward while keeping your upper arms stationary against the bench.
- Curl the weights up by flexing your elbows until your forearms nearly touch your biceps.
- Squeeze the biceps hard at the top of the movement for a brief pause.
- Lower the dumbbells slowly back to the starting position with full arm extension.
Common mistakes
- Swinging the upper arms or lifting elbows off the bench.
- Using momentum to jerk the weights upward.
- Stopping short of full extension at the bottom.
- Rolling the shoulders forward during the lift.
Tips
- Keep your elbows glued to the bench or slightly in front of your torso.
- Focus on supinating the wrist slightly as you reach the top of the curl.
- Control the negative phase to maximize time under tension.
Details
- Base movement
- Biceps curl
- Arms
- Both
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Lying face down
- Body support
- Chest supported
- Bench angle
- Incline
