Dumbbell Prone Incline Curl

Note: This is just a visual reference — it may vary depending on your setup.

Strength Arms

Arms

Muscle Activation

Upper Arms

70%

Forearms

30%

Equipment

Dumbbell

Setup / Starting Position

Adjust an incline bench to a 45-degree angle.
Lie face down on the bench with a dumbbell in each hand, palms facing up, arms hanging straight down towards the floor.

Exercise Position

Keep your chest pressed into the bench and your elbows tucked in close to your body.

Form & Performance

Curl the Dumbbell up towards your shoulders, keeping your upper arms stationary.
Squeeze your biceps at the top of the movement.