Dumbbell Prone Incline Curl

A intermediate strength exercise for the biceps, done with a dumbbell.

Dumbbell Prone Incline Curl: finishing position

Main muscles: Biceps
Equipment: Dumbbell
Level: Intermediate
Type: Isolation
Movement: Pull

How to do the Dumbbell Prone Incline Curl

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

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Dumbbell Prone Incline Curl

Questions

What muscles does the Dumbbell Prone Incline Curl work?

Mainly the biceps.

Is the Dumbbell Prone Incline Curl good for beginners?

It's rated intermediate. Beginners can build up to it with Alternate Hammer Curl first.

What can I do instead of the Dumbbell Prone Incline Curl?

Good alternatives that train the biceps: Standing Dumbbell Reverse Curl, Standing Inner-Biceps Curl, Zottman Curl or Zottman Preacher Curl.

How many sets and reps of the Dumbbell Prone Incline Curl should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).