Dumbbell Prone Incline Twist Curl
Target your biceps with a unique twist! This prone incline curl variation maximizes muscle engagement for serious arm gains.
The Dumbbell Prone Incline Twist Curl mainly works the biceps, with help from the chest and forearms. You'll need: dumbbells or incline bench.
Required Equipment
Dumbbell Prone Incline Twist Curl Muscles Worked
Primary
Biceps (biceps brachii); Side Biceps (brachialis)
Secondary
Upper Chest (pectoralis major, clavicular head); Inner Forearm (wrist flexors)
Dumbbell Prone Incline Twist Curl Variations and Alternatives
How to do the Dumbbell Prone Incline Twist Curl
Dumbbell Prone Incline Twist Curl Instructions
An incline bench
Starting Position:
Set the incline bench at a slight angle (about 30-45 degrees).
Lie face down on the bench with your chest against it, feet flat on the ground behind you.
Hold one dumbbell in each hand with your arms hanging straight down toward the floor, palms facing your body.
Movement Steps:
Curl Phase: Begin the movement by curling the dumbbells up towards your shoulders. Keep your elbows close to your body and maintain a steady motion.
Twist Phase: As you reach the top of the curl (when the dumbbells are close to your shoulders), rotate your wrists so that your palms face your body (supinate).
Lower Phase: Slowly lower the dumbbells back to the starting position while reversing the twist, ensuring control throughout the movement.
Repeat: Perform the desired number of repetitions (generally 10-15 for beginners). Ensure to maintain a steady pace and focus on your form.
Tips:
Keep your back straight and avoid using momentum; focus on using your arms to lift the weights.
Breathe out during the lift and inhale while lowering the weights.
Start with lighter weights to master the form before increasing the load.
Dumbbell Prone Incline Twist Curl FAQs
What muscles does the Dumbbell Prone Incline Twist Curl work?
The Dumbbell Prone Incline Twist Curl mainly works the biceps, with help from the chest and forearms. The main muscles are the biceps brachii and brachialis.
What equipment do you need for the Dumbbell Prone Incline Twist Curl?
Dumbbells or incline bench.
What workout day should the Dumbbell Prone Incline Twist Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Prone Incline Twist Curl variations and alternatives?
Similar exercises include the Dumbbell Zottman Curl, Alternating Dumbbell Incline Curl, Alternating Dumbbell Incline II Curl and Dumbbell Incline Inner Bicep Curl.
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