Dumbbell Prone Incline Curl
- 1 - Set an incline bench to about 30–45 degrees and lie face down with your chest supported on the bench.
- 2 - Hold a dumbbell in each hand with your arms hanging straight down and palms facing forward or slightly inward.
- 3 - Keep your chest pressed into the bench, shoulders stable, and upper arms mostly vertical and still.
- 4 - Curl the dumbbells upward by bending your elbows, rotating to a supinated grip if needed, and squeeze your biceps at the top.
- 5 - Avoid swinging the weights or lifting your chest off the bench during the movement.
- 6 - Lower the dumbbells slowly until your arms are fully extended again.
- 7 - Repeat for the desired number of repetitions.
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