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Biceps · Intermediate

Chest-Supported Incline Dumbbell Biceps Curl

Prone incline-bench curl that fixes the torso and lets both arms hang beneath the shoulders before elbow flexion.

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Chest-Supported Incline Dumbbell Biceps Curl demonstration

Exercise overview

Training details

BicepsForearms

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Set an incline bench and lie chest down with a dumbbell in each hand hanging beneath your shoulders.
  2. 02Keep your chest against the pad, shoulders quiet, and palms facing forward or rotating upward.
  3. 03Curl the dumbbells toward your shoulders without moving your upper arms forward.
  4. 04Pause briefly at the top while keeping your wrists straight and elbows beneath the shoulders.
  5. 05Lower slowly to full elbow extension without lifting your chest from the bench.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell Incline Chest Supported CurlComparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable RowComparable substituteStanding Biceps Curl

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