10 Best Dumbbell Prone Incline Curl Alternatives for Limited Equipment

Ranked Dumbbell Prone Incline Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Prone Incline Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Barbell Prone Incline Curl

   99% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   A good swap when you have a barbell to work with, and it still works the biceps.

   How to perform this exercise

   1. Set up an incline bench at a 45-degree angle.
   2. Lie face down on the bench with your chest and stomach resting against it.
   3. Hold a barbell with an underhand grip, shoulder-width apart.
   4. Extend your arms fully, allowing the barbell to hang down towards the floor.
   5. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   6. Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
   7. Hold the contracted position for a brief pause as you squeeze your biceps.
   8. Inhale and slowly begin to lower the barbell back to the starting position.
   9. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Prone Incline Curl
   • Primary muscle: biceps, the same as the Dumbbell Prone Incline Curl
   • Equipment: free weights, the same as the Dumbbell Prone Incline Curl
   • Body position: lying face down, the same as the Dumbbell Prone Incline Curl
2. 

   2. Spider Curl

   99% match

   • Biceps
   • Ez-barbell
   • Intermediate
   • Isolation

   A good swap when you have an EZ bar to work with, and it still works the biceps.

   How to perform this exercise

   1. Start out by setting the bar on the part of the preacher bench that you would normally sit on. Make sure to align the barbell properly so that it is balanced and will not fall off.
   2. Move to the front side of the preacher bench (the part where the arms usually lay) and position yourself to lay at a 45 degree slant with your torso and stomach pressed against the front side of the preacher bench.
   3. Make sure that your feet (especially the toes) are well positioned on the floor and place your upper arms on top of the pad located on the inside part of the preacher bench.
   4. Use your arms to grab the barbell with a supinated grip (palms facing up) at about shoulder width apart or slightly closer from each other.
   5. Slowly begin to lift the barbell upwards and exhale. Hold the contracted position for a second as you squeeze the biceps.
   6. Slowly begin to bring the barbell back to the starting position as your breathe in. .
   7. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Prone Incline Curl
   • Primary muscle: biceps, the same as the Dumbbell Prone Incline Curl
   • Equipment: free weights, the same as the Dumbbell Prone Incline Curl
   • Body position: lying face down, the same as the Dumbbell Prone Incline Curl
3. Play demonstration

   Progression

   3. Dumbbell Prone Incline Hammer Curl

   96% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   Pick this when you want a harder version that still works the biceps.

   How to perform this exercise

   1. Adjust the bench to a 45-degree incline.
   2. Lie face down on the bench with a dumbbell in each hand, palms facing each other.
   3. Allow your arms to hang straight down towards the floor, keeping your elbows slightly bent.
   4. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   5. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
   6. Hold the contracted position for a brief pause as you squeeze your biceps.
   7. Inhale and slowly begin to lower the dumbbells back to the starting position.
   8. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Prone Incline Curl
   • Primary muscle: biceps, the same as the Dumbbell Prone Incline Curl
   • Equipment: free weights, the same as the Dumbbell Prone Incline Curl
   • Body position: lying face down, the same as the Dumbbell Prone Incline Curl
4. Play demonstration

   4. Dumbbell One Arm Prone Curl

   92% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   Pick this when you want an easier single-arm version that still works the biceps.

   How to perform this exercise

   1. Lie face down on a flat bench with a dumbbell in one hand, palm facing down.
   2. Extend your arm fully, letting it hang straight down towards the floor.
   3. Keeping your upper arm stationary, curl the dumbbell up towards your shoulder by contracting your biceps.
   4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
   5. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell Prone Incline Curl
   • Primary muscle: biceps, the same as the Dumbbell Prone Incline Curl
   • Equipment: free weights, the same as the Dumbbell Prone Incline Curl
   • Body position: lying face down, the same as the Dumbbell Prone Incline Curl
5. 

   5. Lying High Bench Barbell Curl

   92% match

   • Biceps
   • Barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie face forward on a tall flat bench while holding a barbell with a supinated grip (palms facing up). Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles. Your upper body should be positioned in a way that the upper chest is over the end of the bench and the barbell is hanging in front of you with the arms extended and perpendicular to the floor. This will be your starting position.
   2. While keeping the elbows in and the upper arms stationary, curl the weight up in a semi-circular motion as you contract the biceps and exhale. Hold at the top of the movement for a second.
   3. As you inhale, slowly go back to the starting position. Tip: Maintain full control of the weight at all times and avoid any swinging. Remember, only the forearms should move throughout the movement.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Prone Incline Curl
   • Primary muscle: biceps, the same as the Dumbbell Prone Incline Curl
   • Equipment: free weights, the same as the Dumbbell Prone Incline Curl
   • Body position: lying on your back, not lying face down
6. Play demonstration

   6. Dumbbell Incline Inner Biceps Curl

   91% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   Pick this when you want an easier version that still works the biceps.

   How to perform this exercise

   1. Sit on an incline bench with a dumbbell in each hand, palms facing each other.
   2. Rest your upper arms on the bench, allowing your elbows to hang down and your palms to face forward.
   3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   4. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly begin to lower the dumbbells back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Prone Incline Curl
   • Primary muscle: biceps, the same as the Dumbbell Prone Incline Curl
   • Equipment: free weights, the same as the Dumbbell Prone Incline Curl
   • Body position: lying on your back, not lying face down
7. Play demonstration

   Progression

   7. Dumbbell Lying Supine Biceps Curl

   91% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie flat on a bench with your back and head supported, and your feet flat on the ground.
   2. Hold a dumbbell in each hand with your palms facing up and your arms fully extended.
   3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   4. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly begin to lower the dumbbells back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Prone Incline Curl
   • Primary muscle: biceps, the same as the Dumbbell Prone Incline Curl
   • Equipment: free weights, the same as the Dumbbell Prone Incline Curl
   • Body position: lying on your back, not lying face down
8. Play demonstration

   8. Dumbbell Lying Supine Curl

   91% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on a bench with a dumbbell in each hand, palms facing up and arms fully extended.
   2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   3. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale and slowly begin to lower the dumbbells back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Prone Incline Curl
   • Primary muscle: biceps, the same as the Dumbbell Prone Incline Curl
   • Equipment: free weights, the same as the Dumbbell Prone Incline Curl
   • Body position: lying on your back, not lying face down
9. Play demonstration

   Progression

   9. Dumbbell Lying Wide Curl

   91% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie flat on a bench with a dumbbell in each hand, palms facing up and arms fully extended.
   2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   3. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale and slowly begin to lower the dumbbells back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Prone Incline Curl
   • Primary muscle: biceps, the same as the Dumbbell Prone Incline Curl
   • Equipment: free weights, the same as the Dumbbell Prone Incline Curl
   • Body position: lying on your back, not lying face down
10. Play demonstration

    10. Dumbbell Seated Bicep Curl

    91% match

    • Biceps
    • Dumbbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
    2. Keep your back straight and your elbows close to your torso.
    3. Exhale and curl the dumbbells up towards your shoulders, contracting your biceps.
    4. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Movement: curl, the same as the Dumbbell Prone Incline Curl
    • Primary muscle: biceps, the same as the Dumbbell Prone Incline Curl
    • Equipment: free weights, the same as the Dumbbell Prone Incline Curl
    • Body position: seated, not lying face down