Face-down incline dumbbell biceps curl

The face-down incline dumbbell biceps curl is an exercise targeting the biceps and performed face down on an incline bench. This creates a vertical arm angle, which helps to isolate the biceps and limit involvement of the shoulder muscles. This curl variation is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or arm-focused training.

Benefits

Adds size and definition to the biceps
Positioning on the incline bench helps isolate the biceps and enforce strict form
Great burnout movement on arm day

Type: Strength
Main Muscle Worked: Biceps
Equipment: Dumbbell
Level: Beginner

7.6

Average

Face-down incline dumbbell biceps curl Images

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Face-down incline dumbbell biceps curl Instructions

Face-down incline dumbbell biceps curl muscle diagram

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).
Let your arms extend and hang naturally in front of you so that they are perpendicular to the floor.
Now keep your elbows in by your side and face the palms forward. This will be your starting position.
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.
Lower the dumbbells until your arms are fully extended.
Repeat for the recommended amount of times.

Variations: You can perform using an e-z bar, a barbell or alternating arms. You can also use a cable machine as well.