Dumbbell Prone Incline Curl
Expert Advice
Ensure that you are fully extending your arms at the bottom of the movement to get a full stretch in the biceps.
How-to-do Steps
- Lie face down on an incline bench with a dumbbell in each hand, palms facing each other.
- Keep your chest firmly against the bench and arms hanging straight down.
- Curl the dumbbells towards your shoulders while keeping your elbows still.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Dumbbell Prone Incline Curl primarily targets the Biceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps70%
Secondary
Forearms30%
Equipment
Dumbbell
Special Bench
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Dumbbell Prone Incline Curl work?
Dumbbell Prone Incline Curl primarily targets the Biceps. Secondary muscles involved include Forearms. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Prone Incline Curl?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Dumbbell Prone Incline Curl suitable for beginners?
Yes, Dumbbell Prone Incline Curl is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
