Dumbbell Prone Incline Curl

What is Dumbbell Prone Incline Curl? The dumbbell prone incline curl is a strength training exercise that targets the biceps. It involves lying face down on an incline bench with your arms hanging straight down, then performing bicep curls with dumbbells.

Tutorial

1. Adjust the incline bench to a comfortable angle (usually around 45 degrees).
2. Lie face down on the bench with your chest and stomach against the incline.
3. Let your arms hang straight down towards the floor, holding a dumbbell in each hand with palms facing up.
4. Keeping your upper arms stationary and elbows close to your body, exhale as you curl the weights up towards your shoulders.
5. Pause at the top of the movement, squeezing your biceps.
6. Slowly lower the dumbbells back to the starting position while inhaling.

Common Mistakes

• Using momentum to swing the weights up.

• Allowing the elbows to flare out during the curl. - Not fully extending the arms at the bottom of the movement.

• Using weights that are too heavy, leading to improper form.

Tips for Better Results

• Focus on controlled movements throughout the exercise.

• Engage your core to stabilize your body on the bench. - Use a full range of motion, ensuring you fully extend and contract your biceps.

• Gradually increase the weight as you build strength and maintain proper form.

Muscles Worked The dumbbell prone incline curl primarily targets the biceps brachii, specifically the long head of the biceps. It also engages the brachialis and brachioradialis muscles in the forearm.