Exercise guide · Intermediate · Compound

Dumbbell Prone Incline Curl: How to Do It & Muscles Worked

The dumbbell prone incline curl is an isolation exercise targeting the biceps, performed while lying face down on an incline bench. This position minimizes cheating and emphasizes strict biceps contraction.

Primary muscles
Biceps
Secondary muscles
Forearms
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the dumbbell prone incline curl
Front view: muscles worked by the dumbbell prone incline curl. Primary: biceps. Secondary: forearms.
Back view: muscles worked by the dumbbell prone incline curl. Primary: biceps. Secondary: forearms.
Primary Secondary

How to do the dumbbell prone incline curl

  1. Step 1: Adjust the bench to a 45-degree incline.
  2. Step 2: Lie face down on the bench with your chest and stomach resting against it.
  3. Step 3: Hold a dumbbell in each hand with your palms facing down and your arms fully extended.
  4. Step 4: Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  5. Step 5: Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
  6. Step 6: Hold the contracted position for a brief pause as you squeeze your biceps.
  7. Step 7: Inhale and slowly begin to lower the dumbbells back to the starting position.
  8. Step 8: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell prone incline curl by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Prone Incline Curl alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.