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Biceps

Dumbbell Prone Incline Curl

Dumbbell Prone Incline Curl (Start)Dumbbell Prone Incline Curl (End)
LevelIntermediateEquipmentDumbbellMechanicIsolationForcePull

A curl done face down over an incline bench, letting the arms hang free so the biceps do all of the work.

Strength
Primary musclesBiceps

Energy burned

≈ 16 kcalFor 3 × 8–12, rest 90s · ≈ 2.8 kcal/min

Estimate range 12–20 kcal (±25 %)

Muscle mass worked3 %
Effort during a set4.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Set the bench at about a 45 degree angle and lie belly-down with your chest pressed on the upper pad.
  2. 2Take a dumbbell in each hand and let your arms drop straight toward the floor.
  3. 3Turn your palms to face forward.

How to perform

  1. 1Bend both elbows and lift the dumbbells toward your shoulders.
  2. 2Flex your biceps hard at the top of the motion.
  3. 3Lower the weights smoothly until your arms are completely straight.
  4. 4Keep your torso glued to the bench for the full set.

Alternatives

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Stretches for Biceps

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