Arms · Dumbbell
Dumbbell Prone Incline Twist Curl
How to do the dumbbell prone incline twist 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 chest-down on an incline bench with a dumbbell in each hand, arms hanging straight toward the floor and palms facing in. Curl the dumbbells up while twisting your wrists so your palms finish facing your shoulders. Lower slowly back to the neutral hanging position.
- 1A deep stretch at the bottom with your arms hanging straight down
- 2The biceps squeezing harder as your wrists twist into supination at the top
- 3Slow, controlled lowering through the full range
Common mistakes
- Lifting your chest off the bench or swinging the weights up
- Letting your elbows drift forward instead of staying fixed
- Rushing the eccentric or cutting the range short at the bottom
Muscles worked
The dumbbell prone incline twist curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the dumbbell prone incline twist 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.