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Dumbbell Prone Incline Curl

Performed on an incline bench to bias the upper portion of the muscle, this variation primarily targets your Biceps. It requires dumbbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Dumbbell · Isolation · Pull

Primary muscles: Biceps

How to perform Dumbbell Prone Incline Curl

  1. Step 1. 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).
  2. Step 2. Let your arms extend and hang naturally in front of you so that they are perpendicular to the floor.
  3. Step 3. Now keep your elbows in by your side and face the palms forward. This will be your starting position.
  4. Step 4. 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.
  5. Step 5. Lower the dumbbells until your arms are fully extended.
  6. Step 6. Repeat for the recommended amount of times.

Frequently asked questions

What is the primary benefit of the dumbbell prone incline curl?

This exercise isolates the biceps by using the bench to prevent momentum and shoulder involvement. The prone position emphasizes the peak of the contraction and ensures strict form.

How should I position my body on the bench for this movement?

Lie chest-down on an incline bench set to roughly 45 degrees with your arms hanging straight toward the floor. Keep your shoulders retracted and your neck in a neutral position throughout the set.

What is a common mistake to avoid during the curl?

Avoid swinging the elbows forward or back to move the weight. Keep the upper arms perpendicular to the floor to ensure the tension remains entirely on the biceps.

How should I program this exercise for hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions using a controlled tempo. Focus on a strong squeeze at the top of the movement and a slow eccentric phase.

Is there a beginner-friendly alternative to this exercise?

Standard standing dumbbell curls or seated incline curls are suitable alternatives. These variations allow for easier setup while still targeting the biceps effectively.

Sample sets & reps for Dumbbell Prone Incline Curl

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Biceps exercises

  • Barbell Curl — barbell
  • Barbell Curls Lying Against An Incline — barbell
  • Brachialis-SMR — stretch
  • Cable Hammer Curls - Rope Attachment — cable
  • Cable Preacher Curl — cable

See all Biceps exercises →

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