Dumbbell Prone Incline Curl

Setup

1. 01Set an incline bench to roughly 45 degrees.
2. 02Lie chest-down on the pad with your head above the top edge.
3. 03Let both arms hang straight down with palms facing forward.
4. 04Plant the feet or knees to keep the body still.

Execution

1. 01Curl both dumbbells up while the upper arms hang vertically.
2. 02Keep the chest pressed into the pad the whole rep.
3. 03Squeeze the biceps hard at the top.
4. 04Lower under control to a full hang.

Checkpoints

• -Chest stays glued to the bench with no push-off.
• -Upper arms stay pointing at the floor.
• -Palms stay supinated through the curl.
• -Full elbow extension at the bottom of every rep.

Common mistakes

• -Swinging the dumbbells forward to start the rep.
• -Lifting the chest off the pad to shorten the range.
• -Letting the elbows drift back toward the hips.
• -Using loads that break strict form.