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.
Common mistakes content is coming soon.
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.