# Prone Incline Dumbbell Curl

URL: https://heatsy.app/ex/prone-incline-dumbbell-curl

Also known as: Dumbbell Spider Curl, Chest-Supported Dumbbell Curl, Prone Incline Curl, Prone Incline DB Curl

Body region: Arms

## Muscles

- Main: Biceps, Brachialis
- Helps: Brachioradialis
- Holds: Flexor Carpi Radialis

## Equipment

- Dumbbells
- Adjustable Bench

## Technique

1. Set an adjustable bench to about 30 to 45 degrees and lie face down on it, chest on the pad.
2. Hold a dumbbell in each hand, palms forward, arms hanging vertically below the shoulders.
3. Curl the dumbbells up toward your shoulders without moving your upper arms.
4. Squeeze hard at the top, then lower slowly until your arms are straight.

### Cues

- Keep your chest on the bench.
- Keep the upper arms vertical.
- Pause briefly at the top of each rep.

### Common mistakes

- Swinging the elbows back to start the rep.
- Lifting the chest off the pad.
- Stopping short of straight arms at the bottom.

## Variations

- [Reverse-Grip Dumbbell Spider Curl](https://heatsy.app/ex/dumbbell-reverse-spider-curl)
- [Single-Arm Reverse-Grip Dumbbell Spider Curl](https://heatsy.app/ex/one-arm-dumbbell-reverse-spider-curl)
- [Single-Arm Prone Incline Curl](https://heatsy.app/ex/one-arm-prone-dumbbell-curl)
- [Single-Arm Prone Incline Hammer Curl](https://heatsy.app/ex/one-arm-prone-hammer-curl)
- [Prone Incline Hammer Curl](https://heatsy.app/ex/prone-incline-hammer-curl)

## Alternatives

- [Incline Dumbbell Curl](https://heatsy.app/ex/incline-dumbbell-curl)
- [Preacher Curl](https://heatsy.app/ex/preacher-curl)