Dumbbell Prone Incline Twist Curl

Muscles worked

Setup

1. Set an incline bench to an angle of 45 degrees.
2. Lie chest-down on the bench with your feet firmly on the floor and your head clearing the top edge of the bench.
3. Hold a dumbbell in each hand with your arms hanging straight down toward the floor in a neutral (palms-in) grip.
4. Engage your core and pull your shoulder blades slightly back to create a stable base.

How to do it

1. Exhale as you curl the dumbbells toward your shoulders, rotating your wrists so your palms face upward (supination) at the top.
2. Squeeze your biceps forcefully at the peak of the movement for a one-second hold.
3. Inhale as you slowly lower the weights back to the starting position, rotating your wrists back to a neutral grip.
4. Maintain a controlled 2-1-2 tempo, ensuring the descent is just as slow as the ascent.

Form checklist

• Keep your elbows stationary and pointing directly at the floor; do not let them swing forward.
• Maintain constant chest contact with the bench to prevent using momentum or 'cheating' the weight up.
• Achieve a full range of motion by fully extending the arms at the bottom without locking the elbows.
• Keep your neck in a neutral position, looking slightly ahead of the bench rather than straight down.

Pro tips

• At the top of the movement, focus on turning your pinky finger toward your outer shoulder to maximize the bicep peak.
• Keep your wrists straight and rigid; avoid 'curling' the wrists toward your forearms, which shifts tension to the brachioradialis.

Make it harder

• Incorporate a 3-second eccentric (lowering) phase to increase time under tension and muscle fiber recruitment.
• Perform the exercise unilaterally (one arm at a time) to eliminate any strength imbalances and increase focus on the mind-muscle connection.

Frequently asked

What muscles does the dumbbell prone incline twist curl work?

The dumbbell prone incline twist curl primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the dumbbell prone incline twist curl?

The dumbbell prone incline twist curl uses dumbbell.

Is the dumbbell prone incline twist curl good for beginners?

Yes. The dumbbell prone incline twist curl is a beginner-friendly movement and a strong foundation to build on.

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