All Workout Routines: Muscle Building | Strength Training | Weight Loss Arm | Bicep | Tricep | Back | Chest | Leg | More!

Prone Incline Bicep Curl

Try this Bicep Curl Variation, which uses an Incline Bench to change your Arm's Position and Isolate the Biceps

Welcome to our Prone Incline Bicep Curl Exercise Instruction Guide!

On this page you'll learn how to do this version of the bicep curl using the correct technique. Below you'll find pictures, exercise instructions, and tips on how to get the most out of this and other bicep exercises so you can immediately add to your bicep workouts.

Have you checked out our best bicep exercises yet? See if this bicep exercise made the list.

Exercise Summary

Exercise Name:Prone Incline Bicep Curl
Main Muscle:Biceps
Secondary Muscle(s):Forearms
Exercise Type:Pull, Isolation
Equipment Required:Dumbbell, Incline Bench

Exercise Description and Instruction:

This version of the Bicep Curl is done on an incline bench and is similar to the Dumbbell Preacher Curl. It uses dumbbells and a different arm position to isolate your biceps.

prone incline bicep curl
prone incline bicep curl

To Perform This Exercise:

  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. Allow your arms to hang down at your sides.
  3. While keeping your elbows straight, raise the dumbbells up towards your head, contracting your biceps.
  4. Lower the weight in a slow and controlled manner, then repeat.


  1. Practice steady, controlled movements and do not let your arms sway.
  2. Keep your elbows in a locked position.


Check out these other variations of other bicep curl exercises on an incline:

Now that you've seen the Prone Incline Bicep Curl, check out all of our different bicep exercises.

Final Related Pages:

Or, check out these other pages of interest:

You've seen the Bicep Exercises. Check out the Workout Routines.
Start at our Home Page.

Popular Muscle Building Workouts and Related Pages
muscle building workouts
Muscle Building Workouts
Jacked Muscle Building Workout
Full Body Strength Training Routine
Muscle Building Tips
Weight Gain Tips
Strength Training Exercises

Popular Fat Loss Workouts and Related Pages
workout routines
Weight Loss For Beginners
Fat Loss Workouts
The Burner Weight Loss Workout
Super Shredder Fat Loss Workout
Tips to Lose Weight
Fat Burning Exercises