Dumbbell Prone Incline Curl

Dumbbell Prone Incline Curl is a resistance exercise – elbow flexion exercise involving Biceps brachii, Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Biceps brachii, Brachialis
Secondary muscles: Brachioradialis, Forearm flexors, Anterior deltoid (stabilization)
Exercise type: Resistance exercise – elbow flexion

Exercise technique

Incline position
Lie face down on an incline bench with shoulders near the upper edge.
Lower support
Plant your feet on either side of the bench or place your knees on suitable seat support.
Arm start
Let the dumbbells hang vertically beneath your shoulders.
Palm direction
Turn your palms forward and keep your wrists straight.
Curl
Keep your upper arms still, exhale and curl the dumbbells upward.
Top pause
Contract briefly without losing chest support.
Extend
Slowly extend your elbows to return your arms to comfortable full extension.

Key technique points

Rest your chest on the incline support.
Start with your arms hanging vertically.
Keep your upper arms still.
Keep your palms facing forward.
Do not tilt your neck backward.
Complete the bottom extension with control.

Common mistakes

Lifting the chest

Do not lose pad contact as the dumbbells rise; do not assist the curl with back extension.

Pulling the elbows backward

Do not row the loads toward your ribs; keep your upper arms fixed toward the floor.

Using foot momentum

Do not push through the floor to swing your body upward; use the lower base only for balance.

Curling the wrists

Do not bring the dumbbells toward your shoulders by bending your hands; maintain hand-forearm alignment.

Shortening the bottom range

Do not skip the difficult range by keeping your elbows half bent; return to comfortable extension.

Lowering quickly

Do not drop the dumbbells below the bench; brake them with control beneath your shoulders.

Frequently asked questions