Muscles worked
biceps, forearms
© Gym visual — https://gymvisual.com/
dumbbell prone incline curl
- Body part
- upper arms
- Equipment
- dumbbell
- Target muscle
- biceps
- Muscle group
- forearms
Secondary muscles
How to perform it
- 1
Adjust the bench to a 45-degree incline.
- 2
Lie face down on the bench with your chest and stomach resting against it.
- 3
Hold a dumbbell in each hand with your palms facing down and your arms fully extended.
- 4
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- 5
Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
- 6
Hold the contracted position for a brief pause as you squeeze your biceps.
- 7
Inhale and slowly begin to lower the dumbbells back to the starting position.
- 8
Repeat for the desired number of repetitions.
Similar exercises
