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Upper Arms · Dumbbell
Dumbbell Prone Incline Curl
Dumbbell Prone Incline Curl is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Biceps · Biceps Brachii
Secondary muscles
- Forearms · Brachialis, Brachioradialis
How to do Dumbbell Prone Incline Curl
- Set an incline bench to a 45-degree angle and lie chest first on the bench. Hold a dumbbell in each hand with your arms fully extended down and palms facing forward.
- Keeping your upper arms stationary, curl the dumbbells towards your shoulders by bending your elbows.
- Squeeze your biceps at the top of the movement, ensuring the dumbbells reach shoulder height.
- Lower the dumbbells back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.
Form tips
- Focus on a slow and controlled motion to maximize bicep engagement.
- Keep your wrists straight and aligned with your forearms.
- Avoid swinging the weights to isolate the biceps during the curl.
Dumbbell Prone Incline Curl alternatives
More biceps exercises
Dumbbell Prone Incline Curl FAQ
What muscles does Dumbbell Prone Incline Curl work?
Dumbbell Prone Incline Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Dumbbell Prone Incline Curl?
You need a dumbbell.
How many sets and reps of Dumbbell Prone Incline Curl should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Prone Incline Curl good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Dumbbell Prone Incline Curl burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Prone Incline Curl?
Other exercises for the biceps include Band Prone Incline Curl, Band Prone Incline Hammer Curl, Band Incline Biceps Curl and Band Incline Hammer Curl.
For developers
Use Dumbbell Prone Incline Curl in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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