Prone Incline Curl (Dumbbell)

A bicep isolation exercise performed lying prone on an incline bench where dumbbells are curled in front of the body.

Instructions

1. Lie face down on an incline bench with your shoulders near the top of the bench.
2. Let your arms extend and hang naturally in front of you, perpendicular to the floor.
3. Hold dumbbells with a neutral or supinated grip (palms facing forward).
4. Keep your elbows in by your sides and maintain this position throughout the movement.
5. Raise the dumbbells by contracting your biceps until your arms are fully flexed.
6. Pause briefly at the top and squeeze your biceps.
7. Lower the dumbbells in a controlled manner until your arms are fully extended.
8. Repeat for the recommended amount of repetitions.

Tips

• Keep your elbows stationary throughout; only your forearms should move
• The incline position provides excellent range of motion and prevents cheating
• Control the weight on both the way up and down
• Maintain a grip width that feels comfortable and natural
• This exercise is excellent for isolating the biceps with minimal momentum