Dumbbell Prone Incline Curl

An intermediate strength exercise for the biceps, done with a dumbbell and a bench or box.

Movement guide

Dumbbell Prone Incline Curl

Demand · source-assignedMedium (unreviewed)

Equipment requiredA dumbbell + A bench or box

Muscle focusBiceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Biceps curl machine demonstrated on the 3D figure

3D demoBiceps curl machineBeginner · Strength machine

Similar move, beginner grade.

This move

Dumbbell Prone Incline Curl demonstrated on the 3D figure

3D demoDumbbell Prone Incline CurlIntermediate · A dumbbell + A bench or box

Intermediate grade (source-assigned).

Harder option

3D demoChin-upAdvanced · Pull-up bar

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Biceps.

Equipment

A dumbbell + A bench or box

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Alternating dumbbell curl demonstrated on the 3D figure

3D demoAlternating dumbbell curlIntermediate · A dumbbell

Alternating hammer curl demonstrated on the 3D figure

3D demoAlternating hammer curlIntermediate · A dumbbell

Alternating incline dumbbell curl demonstrated on the 3D figure

3D demoAlternating incline dumbbell curlIntermediate · A dumbbell + A bench or box

Barbell curl demonstrated on the 3D figure

3D demoBarbell curlIntermediate · A barbell

Cable preacher curl demonstrated on the 3D figure

3D demoCable preacher curlBeginner · A cable machine + A bench or box

Cable rope hammer curl demonstrated on the 3D figure

3D demoCable rope hammer curlBeginner · A cable machine

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Questions people ask

What muscles does the Dumbbell Prone Incline Curl work?

Mainly the biceps.

What equipment do I need for the Dumbbell Prone Incline Curl?

A dumbbell + A bench or box.

Is the Dumbbell Prone Incline Curl good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Biceps curl machine.

What is an easier alternative to the Dumbbell Prone Incline Curl?

Try the Biceps curl machine. It works similar muscles at a lower grade.

How do I make the Dumbbell Prone Incline Curl harder?

Progress to the Chin-up, or add load, range or slower lowering once your form is solid.