Dumbbell Prone Incline Curl
Build bigger biceps! Prone incline curls isolate and maximize your bicep growth. Get ready to feel the burn!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Set an incline bench to about 45-60 degrees.
2. Lie face down on the bench with your feet flat on the ground and your chest securely placed at the top of the incline.
3. Hold a dumbbell in each hand with a neutral grip (palms facing each other) and let your arms hang straight down toward the floor.
4. Engage your core and biceps, and without moving your upper arms, curl the dumbbells up towards your shoulders while exhaling. The palms should rotate so that they face your shoulders at the top of the movement.
5. Squeeze your biceps at the top of the curl for a moment.
6. Inhale as you lower the dumbbells back to the starting position in a controlled manner.
7. Repeat for the desired number of repetitions and sets.
Make sure to keep your elbows steady and fixed throughout the lift. The movement should come exclusively from the elbow joint, isolating the biceps.
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