A Face-down Incline Dumbbell Biceps Curl increases strength and size in the biceps. The lower part of the bicep is more resistant to the incline angle.

Face-down Incline Dumbbell Biceps Curl can be one of the best strength-training exercises that you can do. You might add incline dumbbell curls if you want to change your routine and strengthen your arm muscles.

Although both movements are similar, incline curls can be done with the assistance of a bench and target the large brachial muscles.

Instructions for the Face-down Incline Dumbbell Biceps Curl

  1. Place a dumbbell in each hand on the bench. You can lie down face-down on the incline, with your shoulders close to the top. You can either rest your knees on the seat or straddle your legs to the sides (my preference).
  2. Allow your arms to extend naturally and hang in front of you so they are parallel to the ground.
  3. Keep your elbows at your sides and your palms facing forward. This is your starting position.
  4. To raise the dumbbells, contract your biceps to the maximum extent that your arms can flex. As you do this part of the movement, inhale and only your forearms should move. Your upper arms should be stationary at all costs.
  5. Reduce the dumbbells to extend your arms fully.
  6. Continue repeating the process until you reach the maximum number of times.

Additional Information

  • Dumbbells can be used most often for this type of exercise. Barbell-free weights (also known as adjustable dumbbells) may also be available. However, be sure not to hit your upper arms while curling up.
  • Start with just five pounds, and increase your weight as you gain strength.
  • Throughout the movement, keep your elbows still.
  • You should squeeze your biceps as you ascend the lift.
  • Keep your weight down until your arms extend fully.
  • Swing the weight. Do a tight curl, and don’t use momentum.

Alternative Exercises for Face-down Incline Dumbbell Biceps Curl

Face-down Incline Dumbbell Biceps Curl
Nathan Sports


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