How to do a dumbbell prone incline curl

Setup:

1. Incline Bench: Adjust a bench to an incline of approximately 30-45 degrees.
2. Starting Position: Lie face down on the incline bench, resting your chest on the pad. Ensure your feet are securely planted on the ground for stability.
3. Dumbbell Grip: Grasp a dumbbell in each hand with a supinated (underhand) grip, arms hanging straight down towards the floor.

The Lift:

1. Initiate the Curl: Keeping your elbows fixed and upper arms stationary, slowly curl the dumbbells up towards your shoulders. Focus on using your biceps to lift the weight.
2. Peak Contraction: Squeeze your biceps hard at the top of the movement.
3. Controlled Lowering: Slowly lower the dumbbells back to the starting position, resisting the urge to drop or relax at the bottom.

Tips:

• Elbow Position: Keep your elbows tucked in throughout the entire movement. Avoid letting them flare out to the sides.
• Focus on the Biceps: Concentrate on the feeling of your biceps contracting and shortening as you curl the dumbbells upwards.
• Range of Motion: Curl the dumbbells up as far as possible without your upper arms lifting off the bench.

Variations:

• Single-Arm Prone Incline Curl: Perform the curl one arm at a time for greater focus and isolation.