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Prone Incline Curl

IntermediateStrengthTier T3

Lie chest-down on an incline bench with a dumbbell hanging from each hand. With your palms facing forward, curl the dumbbells up toward your shoulders. Hold for a second, then lower to full arm extension.

Targets: Elbow

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

bench, dumbbells

Home Options

  • weight bench + dumbbells

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie chest-down on the incline bench.
  • Let the dumbbells hang perpendicular to the floor.
  1. She lies chest-down on the raised bench pad: her chest and front resting on the incline, her arms hanging straight down holding the dumbbells perpendicular to the floor.

    Step 1 of 5

    Lie chest-down on the incline bench holding the dumbbells hanging perpendicular to the floor.

  2. She is mid-curl: elbows flexing, the dumbbells rising toward her shoulders with palms facing forward, her chest still on the pad and her upper arms still hanging in line.

    Step 2 of 5

    With your palms facing forward, curl the dumbbells up toward your shoulders.

  3. She holds the top: the dumbbells curled to her shoulders, biceps contracted, her chest still flat on the pad and her upper arms still vertical.

    Step 3 of 5

    Hold the peak biceps contraction for a second with the dumbbells at your shoulders.

  4. She lowers under control: elbows extending, the dumbbells descending back toward the perpendicular hang, her chest still on the pad.

    Step 4 of 5

    Lower the dumbbells back to full arm extension under control.

  5. She lies chest-down on the raised bench pad: her chest and front resting on the incline, her arms hanging straight down holding the dumbbells perpendicular to the floor.

    Step 5 of 5

    Lie chest-down on the incline bench holding the dumbbells hanging perpendicular to the floor.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep your chest on the pad throughout; do not lift your torso or swing the weights. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.