Prone Incline Dumbbell Curl

The prone incline dumbbell curl is a great isolation exercise for the biceps. If you want those shirt ripping arms than this exercise should be in your dumbbell arm exercise arsenal.

Equipment Needed: Dumbbells, Adjustable Bench

Target Muscle: Bicep

Experience Level: Beginner

As Scott says to lay on the incline bench with your chest down while holding on to the dumbbells. Make sure you pull your shoulders back while maintaining a neutral spine.

Keep your feet in a wide stance. Don’t let your head move around a lot to keep the cervical spine safe.

Once you are in position let your arms hang down fully stretched out. Then curl your arms all the way up to a full contraction then repeat.

To focus more on muscle gain you can use a 4-second negative. If you do this exercise correctly you should be able to isolate and fatigue your biceps quickly with the right weight.

Starting and finishing position








The Final Stretch

The best way to keep muscles growing is to surprise your muscles with new exercises. If you have never done the prone incline dumbbell curl and you want to keep your biceps growing then now might be a good time to start.

As always don’t forget to warm up before doing any exercise or workout and don’t forget to stretch when you are done.

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