How to Do Dumbbell Prone Incline Curl

Dumbbell Prone Incline Curl is a biceps exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Biceps

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Prone Incline Curl

  1. 01Lie chest-down on an incline bench set to 45 degrees, holding a dumbbell in each hand with arms hanging vertically.
  2. 02Rotate the palms to face forward and tuck the chin slightly to maintain a neutral neck.
  3. 03Curl the dumbbells toward the shoulders by flexing the elbows while keeping the upper arms stationary.
  4. 04Squeeze the biceps at the peak of the contraction before lowering the weights to full extension.
  5. 05Exhale as the weights rise and inhale during the lengthening phase.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Prone Incline Curl

Primary Stabiliser Inactive

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Primary movers

  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the elbows pointed toward the floor to prevent the front deltoids from taking over the initial phase of the curl.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Prone Incline Curl questions

What muscles does Dumbbell Prone Incline Curl work?

Dumbbell Prone Incline Curl is catalogued as a biceps exercise in A90 Training Club, with the biceps as its primary muscle group.

How do you do Dumbbell Prone Incline Curl correctly?

Lie chest-down on an incline bench set to 45 degrees, holding a dumbbell in each hand with arms hanging vertically. Rotate the palms to face forward and tuck the chin slightly to maintain a neutral neck. Curl the dumbbells toward the shoulders by flexing the elbows while keeping the upper arms stationary. Squeeze the biceps at the peak of the contraction before lowering the weights to full extension. Exhale as the weights rise and inhale during the lengthening phase.

What is the A90 coach tip for Dumbbell Prone Incline Curl?

Keep the elbows pointed toward the floor to prevent the front deltoids from taking over the initial phase of the curl.

Is Dumbbell Prone Incline Curl suitable for beginners?

Dumbbell Prone Incline Curl is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Prone Incline Curl?

Dumbbell Prone Incline Curl uses dumbbell.

A90 Intelligence

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