Smart Workout Diary

Dumbbell Incline Bicep Curl Prone

The prone incline dumbbell biceps curl is an isolation exercise performed face down on an incline bench while curling dumbbells toward the shoulders. The bench support limits torso movement and emphasizes the biceps, with the forearms assisting the grip. It supports focused arm-strength and muscle-building training.

Demonstration

Dumbbell Incline Bicep Curl Prone — demonstration 1
Dumbbell Incline Bicep Curl Prone — demonstration 2

Instructions

  1. Set an incline bench to a moderate angle and place a dumbbell on each side.
  2. Lie face down with your chest supported, feet firmly on the floor, and arms hanging straight toward the floor with palms facing forward.
  3. Brace your torso against the bench and keep your upper arms still, close to your sides.
  4. Curl both dumbbells toward your shoulders by bending the elbows; keep the wrists straight and squeeze the biceps at the top.
  5. Lower slowly until the elbows are nearly straight, maintaining control without letting the weights pull the shoulders forward.
Muscle Group
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use a light, controllable load. The supported position makes swinging unnecessary and easier to notice.
  2. Keep your elbows fixed. Do not turn the curl into a shoulder movement by driving the upper arms forward.
  3. Control the lowering phase. Avoid dropping the dumbbells or locking the elbows forcefully.
  4. Stop if the bench position causes discomfort in your chest, shoulders, or lower back, and adjust the bench or load.
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