Step by step instructions, muscle activation and variants for the Dumbbell Prone Incline Twist Curl.
A bicep curl variation performed lying face-down (prone) on an incline bench, where the dumbbells are curled upward with a simultaneous wrist supination (twist). The incline position stretches the biceps at the bottom and isolates them effectively throughout the full range of motion.
The Dumbbell Prone Incline Twist Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
