Dumbbell Prone Incline Curl

Biceps · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Lie **face down** on an incline bench with your shoulders near the top edge and a dumbbell in each hand, arms hanging vertically with palms forward. Curl bending only the elbow to shoulder height and lower to a full stretch. With your chest supported there is no momentum and no back pull: it is one of the strictest curls there is. The classic mistake is letting the elbows flare out as you lift.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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