dumbbell prone incline curl

How to perform it

Adjust the bench to a 45-degree incline. Lie face down on the bench with your chest and stomach resting against it. Hold a dumbbell in each hand with your palms facing down and your arms fully extended. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps. Inhale and slowly begin to lower the dumbbells back to the starting position. Repeat for the desired number of repetitions.

1. 1Adjust the bench to a 45-degree incline.
2. 2Lie face down on the bench with your chest and stomach resting against it.
3. 3Hold a dumbbell in each hand with your palms facing down and your arms fully extended.
4. 4Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
5. 5Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
6. 6Hold the contracted position for a brief pause as you squeeze your biceps.
7. 7Inhale and slowly begin to lower the dumbbells back to the starting position.
8. 8Repeat for the desired number of repetitions.