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Prone Incline Dumbbell Curl Video & Instructions

Prone Incline Dumbbell Curl video exercise guide. On this page you'll learn how to do a Prone Incline Dumbbell Curl using the correct technique. Below you'll find the Prone Incline Dumbbell Curl video, pictures, exercise instructions, and tips on how to get the most out of the exercise. Click the play button below to start the video!

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Exercise Instructions:

Setup for the prone incline dumbbell curl by setting an adjustable back bench to an angle of around 30-40 degrees. Grab a set of dumbbells and position yourself with your chest on the back of the bench (prone position). Your feet should be used for stability on the floor, your shoulders should be about level with the top of the back, and you arms should be hanging holding the dumbbells with an underhand grip (palms facing up). Put the tension on your biceps by slightly bending your arms. This is the starting position for the exercise. Keeping your elbows fixed, slowly curl the dumbbells up as far as possible. Squeeze the biceps, then slowly lower back to the starting position. Repeat for desired reps.

Tips:

Keep the tension on the biceps for the whole set by always keeping your arms slightly bent, don't allow the weight to "hang" between reps. Pause for a count of 1-2 at the top of the movement for added intensity.

More Dumbbells Biceps Exercises:

  1. Hammer Preacher Curl
  2. Standing Dumbbell Curl
  3. Alternating Standing Dumbbell Curl
  4. One Arm Standing Dumbbell Curl
  5. Twisting Standing Dumbbell Curl
  6. Standing Hammer Curl
  7. Alternate Standing Hammer Curl
  8. One Arm Standing Hammer Curl
  9. Hammer Curl Across The Body AKA Pinwheel Curls
  10. Seated Dumbbell Curl
  11. Alternate Seated Dumbbell Curl
  12. One Arm Seated Dumbbell Curl
  13. Seated Hammer Curl
  14. Alternate Seated Hammer Curl
  15. One Arm Seated Hammer Curl
  16. Incline Dumbbell Curl
  17. Alternate Incline Dumbbell Curl
  18. Incline Hammer Curl
  19. Alternate Incline Hammer Curl
  20. Prone Incline Dumbbell Curl
  21. One Arm Prone Dumbbell Curl
  22. Prone Incline Hammer Curl
  23. One Arm Prone Hammer Dumbbell Curl
  24. Lying Dumbbell Curl
  25. Concentration Curl
  26. Dumbbell Preacher Curl
  27. Alternate Dumbbell Preacher Curl
  28. One Arm Dumbbell Preacher Curl
  29. Dumbbell Hammer Preacher Curl
  30. Alternate Dumbbell Hammer Preacher Curl
  31. One Arm Dumbbell Hammer Preacher Curl
  32. Incline Bench Dumbbell Curl
  33. Incline Bench Hammer Curl
  34. Zottman Curl
  35. Zottman Preacher Curl
  36. Lying Wide Dumbbell Curl
  37. Exercise Ball Dumbbell Curl

EXERCISE PROFILE

Primary Muscle(s):
Biceps
Secondary Muscle(s):
None
Mechanics:
Isolation
Equipment:
Dumbbells

Excercise Pictures

Prone Incline Dumbbell Curl
Prone Incline Dumbbell Curl

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