Dumbbell Prone Incline Curl

This variation of dumbbell curls places more emphasis on the short head of the biceps, the deeper-lying brachialis, and the brachioradialis, which extends over the forearm.

Because the elbow is positioned in front of, rather than beside, the torso in this exercise, the long head of the biceps is already partially shortened. It runs not only across the elbow joint but also across the shoulder joint.

Because it is already shortened at the start of the exercise, it cannot exert maximum effort (active insufficiency). The short head of the biceps, the brachialis, and the brachioradialis therefore have to work harder to compensate.

The exercise can be performed alternately with one hand or with both hands simultaneously.

Biceps Forearms Strength Training

Dumbbell prone incline curl execution

1
Choose the appropriate dumbbell weight.
2
Set a bench to an incline position (angled upward).
3
Lie chest-down on the bench. You can do this with your legs extended, anchoring your feet by firmly standing on the balls of your feet. Alternatively, you can sit on the seat portion. The disadvantage is that your face is turned toward the bench instead of extending above it. This can lead to an unnatural angle of the neck.
4
Let your arms hang straight down and keep your upper arms in the same position throughout the movement.
5
Raise your hand(s) until you cannot go any farther.
6
Lower your hand(s) in a controlled manner and prevent your upper arms from moving backward.

Dumbbell prone incline curl

Active muscles:

Biceps brachii, brachialis, and brachioradialis.
Forearms (flexor muscles)
Front of the shoulder

Dumbbell prone incline curl technique

Try to keep your upper arms and elbows in the same position as much as possible. When lowering them, do not swing them backward; let them hang straight down. Do this for three reasons:

Otherwise, you risk activating the triceps when the arm is extended.
This allows you to use the arm as a pendulum and use forward momentum to require less effort from the biceps (and more from the shoulders). That reduces the effectiveness of the exercise.
By bringing the upper arms backward, you stretch the long head of the biceps again. You perform this variation lying face-down precisely so that the elbows are positioned in front of the torso and the long head has to perform the entire exercise in a shortened position.