Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the dumbbell prone incline curl, including tips, variations, and the muscle groups it targets.
Instructions
- Grab a dumbbell on each hand and lie face down on an incline bench with your shoulders near top of the incline. Your knees can rest on the seat or your legs can be straddled to the sides (my preferred way). for best results.
- Let your arms extend and hang naturally in front of you so that they are perpendicular to the floor. for best results.
- Now keep your elbows in by your side and face the palms forward. This will be your starting position. for best results.
- Raise the dumbbells by contracting the biceps until your arms are fully flexed. Exhale as you perform this portion of the movement and ensure that only the forearms move. The upper arms should remain stationary at all times. for best results.
- Lower the dumbbells until your arms are fully extended. for best results.
- Repeat this exercise for the recommended amount of times. for best results.