Dumbbell Prone Incline Curl
How to do the Dumbbell Prone Incline Curl with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Biceps
—
Dumbbell
How to do the Dumbbell Prone Incline Curl
- 1
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).
- 2
Let your arms extend and hang naturally in front of you so that they are perpendicular to the floor.
- 3
Now keep your elbows in by your side and face the palms forward. This will be your starting position.
- 4
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.
- 5
Lower the dumbbells until your arms are fully extended.
- 6
Repeat for the recommended amount of times.
Log it, see it on your body.
Every Dumbbell Prone Incline Curl set you log feeds Ascend's anatomy heatmap — so your biceps volume is visible at a glance — and counts toward your bodyweight-strength tier.
More biceps exercises
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever — the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | — | |
| PR projections and deep analytics | — | |
| Unlimited crews | — | |
| Themes, export and higher AI limits | — |