Dumbbell Prone Incline Curl

How to perform

1. 01Grab a dumbbell on 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 (my preferred way).
2. 02Let your arms extend and hang naturally in front of you so that they are perpendicular to the floor.
3. 03Now keep your elbows in by your side and face the palms forward. This will be your starting position.
4. 04Raise the dumbbells by contracting the biceps until your arms are fully flexed. Exhale as you perform this portion of the movement and ensure that only the forearms move. The upper arms should remain stationary at all times.
5. 05Lower the dumbbells until your arms are fully extended.
6. 06Repeat for the recommended amount of times.

Form cues

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.