Arms · Dumbbell
Dumbbell Prone Incline Curl
How to do the dumbbell prone incline curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Curl
- Mechanic
- Isolation
How to do it
Lie face down on an incline bench with your chest supported and arms hanging straight down, holding a dumbbell in each hand with palms facing forward. Curl the dumbbells toward your shoulders while keeping your elbows fixed, then lower slowly.
- 1Feel a deep stretch at the bottom and a strong contraction at the top
- 2Keep your elbows still and chest pinned to the bench
- 3Lower slowly to feel the eccentric work through your biceps
Common mistakes
- Don't swing the dumbbells or let your elbows drift forward
- Avoid using your shoulders to help lift the weight
- Don't roll your wrists inward or outward during the curl
Muscles worked
The dumbbell prone incline curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the dumbbell prone incline curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.