Prone Incline Dumbbell Curl

Primary: Biceps Brachii

Secondary: Brachialis and Brachioradialis

1. Get into the starting position. Set an adjustable bench to an angle of approximately 45–60 degrees. Lie face down with your chest and stomach against the backrest, keeping your feet firmly on the floor. Hold a dumbbell in each hand and let your arms hang naturally downward.
2. Stabilize your body. Keep your chest pressed against the bench, your upper arms stable, and your elbows pointing downward.
3. Perform the curl. Exhale as you smoothly bend your elbows, lifting the dumbbells toward your shoulders by contracting your biceps.
4. Return to the starting position. Inhale as you slowly lower the dumbbells, maintaining control and preventing your arms from swinging.
5. Repeat the movement. Keep your torso stationary and perform the exercise without jerking.

Mistake 1: Moving your elbows forward while lifting the dumbbells.

How to Fix: Keep your upper arms stationary and focus on performing the movement primarily by bending your elbows.

Mistake 2: Using momentum and lifting your chest off the bench.

How to Fix: Keep your chest firmly pressed against the bench and choose a weight that allows you to perform each curl smoothly without swinging.

1. Alternating Dumbbell Curls — Allow you to focus on training each arm independently.
2. Hammer-Grip Dumbbell Curls — Place greater emphasis on the brachialis and brachioradialis muscles.
3. Standing Barbell Biceps Curls — A classic biceps exercise performed without torso support.

Sets

3

Reps

10–15

Rest Between Sets

60–90 seconds