Biceps · Dumbbell · Intermediate
How to do Dumbbell Prone Incline Curl
The dumbbell prone incline curl is an isolation exercise targeting the biceps, performed while lying face down on an incline bench. This position minimizes cheating and emphasizes strict biceps contraction.
How to do Dumbbell Prone Incline Curl, step by step
- Adjust the bench to a 45-degree incline.
- Lie face down on the bench with your chest and stomach resting against it.
- Hold a dumbbell in each hand with your palms facing down and your arms fully extended.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Track Dumbbell Prone Incline Curl in SPLYT
Dumbbell Prone Incline Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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