Dumbbell Prone Incline Curl

What it is

This exercise isolates the biceps by positioning you face down on an incline bench. It is an intermediate-level movement that primarily works your biceps to build strength and definition. You will use dumbbells to perform this focused pulling motion.

Technique tips

• Position your chest and shoulders just above the bench top.
• Allow your arms to hang fully extended with palms facing forward.
• Keep your elbows tucked close to your sides throughout the curl.
• Only your forearms should move; keep upper arms perfectly still.
• Exhale as you lift the dumbbells, focusing on your biceps squeeze.
• Control the descent, fully extending your arms at the bottom.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.