Prone incline dumbell curl

Prone incline dumbell curlProne incline dumbell curlProne incline dumbell curlProne incline dumbell curl
Primary target:
Arms (Biceps)
Secondary target:
None
Difficulty:
(5/10)
Equipment required:
How many reps should I do?
What weight should I use?

Techniques

To perform the Prone incline dumbell curl safely, please follow these steps:
  1. Grab a dumbell in each hand and lie face down on an incline bench with your shoulders near top of the incline. Your knees can rest on the seat or your legs can be straddled to the sides
  2. Let your arms extend and hang naturally in front of you so that they are perpendicular to the floor.
  3. Now keep your elbows in by your side and face the palms forward
  4. Raise the dumbells by contracting the biceps until your arms are fully flexed, moving only your forearms. The upper arms should remain stationary at all times
  5. Slowly lower the dumbells until your arms are fully extended
  6. Repeat steps 4 and 5 until you can no longer maintain correct form

Alternatives

Bicep curl with barbell
Reverse bicep curl with barbell
Bicep curl with dumbells
Reverse bicep curl with dumbells
Cross body hammer curl
Laying dumbell curl
Reverse plate curl
Bicep curl with resistance band
Hammer curl with resistance band
Single arm bicep curl with resistance band
Drag curl
Hammer curl with dumbells
Zottman curl
Reverse drag curl
Seated incline barbell curl