▸ Arms
Dumbbell Prone Incline Curl
BicepsDumbbell
intermediate · isolation · strength
A biceps movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
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).
02
Let your arms extend and hang naturally in front of you so that they are perpendicular to the floor.
03
Now keep your elbows in by your side and face the palms forward. This will be your starting position.
04
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.
05
Lower the dumbbells until your arms are fully extended.
06
Repeat for the recommended amount of times.