Bicep Exercises

Prone Incline Bicep Curls

This exercise uses an incline bench to change your bodys position as you perform bicep curls. The movement is very similar to a Preacher Curl.

Prone Incline Bicep Curls - Step 1 Prone Incline Bicep Curls - Step 2


  1. Adjust and incline bench to a 45 degree angle.
  2. Grasp dumbbells in each hand and lean face down against the bench, with your feet resting on the floor for support.
  3. Allow your arms to hang down at your sides.
  4. Keeping your elbow straight, raise the dumbbells up towards your head, contracting your biceps.
  5. In a controlled manner lower the weight and repeat.


  • Practice steady movements in this exercise, be careful not to let your arms sway.

Prone Incline Bicep Curls - Muscles Worked

Primary Muscle: Biceps
Secondary Muscle: None
Equipment Type: Dumbbell

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