Dumbbell Prone Incline Curl
An intermediate isolation strength exercise that works the biceps, using dumbbells.
Starting position
End position
How to Do Dumbbell Prone Incline Curl
- Grab a dumbbell on each hand and lie face down on an incline bench with your shoulders near top of the incline. Your knees can rest on the seat or your legs can be straddled to the sides (my preferred way).
- Let your arms extend and hang naturally in front of you so that they are perpendicular to the floor.
- Now keep your elbows in by your side and face the palms forward. This will be your starting position.
- Raise the dumbbells by contracting the biceps until your arms are fully flexed. Exhale as you perform this portion of the movement and ensure that only the forearms move. The upper arms should remain stationary at all times.
- Lower the dumbbells until your arms are fully extended.
- Repeat for the recommended amount of times.
Muscles Worked
Alternatives to Dumbbell Prone Incline Curl
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Standing Dumbbell Reverse Curl
An intermediate isolation strength exercise that works the biceps, using dumbbells.
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2
Alternate Incline Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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3
Drag Curl
An intermediate compound strength exercise that works the biceps, using a barbell.
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4
Dumbbell Alternate Bicep Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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5
Flexor Incline Dumbbell Curls
A beginner isolation strength exercise that works the biceps, using dumbbells.
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6
Incline Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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7
Incline Inner Biceps Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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8
Lying Cable Curl
An intermediate isolation strength exercise that works the biceps, using a cable machine.
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9
Lying High Bench Barbell Curl
An intermediate isolation strength exercise that works the biceps, using a barbell.
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10
Lying Supine Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
Frequently Asked Questions
What muscles do dumbbell prone incline curl work?
Dumbbell Prone Incline Curl primarily works the biceps.
What equipment do I need for dumbbell prone incline curl?
Dumbbell Prone Incline Curl uses dumbbells.
Dumbbell Prone Incline Curl: is it suitable for beginners?
Dumbbell Prone Incline Curl is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of dumbbell prone incline curl?
Standing Dumbbell Reverse Curl, Alternate Incline Dumbbell Curl, Drag Curl train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my dumbbell prone incline curl reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; dumbbell prone incline curl can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Dumbbell Prone Incline Curl with AI
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