10 Best Dumbbell Prone Incline Curl Alternatives for Limited Equipment

The Dumbbell Prone Incline Curl is done lying face down with dumbbells. Ranked closest by our scoring: the Barbell Prone Incline Curl, the Spider Curl and the Dumbbell One Arm Prone Curl. Three harder versions, the Dumbbell Prone Incline Hammer Curl, the Dumbbell Lying Supine Biceps Curl and the Dumbbell Lying Wide Curl, are listed below as progressions rather than swaps.

Dumbbell Prone Incline CurlWatch the Dumbbell Prone Incline Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Prone Incline Curl

The steps for the Dumbbell Prone Incline Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Dumbbell · Intermediate · Isolation

  1. Adjust the bench to a 45-degree incline.
  2. Lie face down on the bench with your chest and stomach resting against it.
  3. Hold a dumbbell in each hand with your palms facing down and your arms fully extended.
  4. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  5. Continue to raise the weights 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.

The 10 Best 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. Cards with a "How to perform it" link open to show 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.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Prone Incline CurlPlay demonstration

    1. Barbell Prone Incline Curl

    99% match

    Biceps · Beginner · Isolation

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

    • Barbell
    How to perform it
    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. Spider Curl

    2. Spider Curl

    99% match

    Biceps · Intermediate · Isolation

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

    • Ez-barbell
    How to perform it
    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. Dumbbell Prone Incline Hammer CurlPlay demonstration

    Progression

    3. Dumbbell Prone Incline Hammer Curl

    96% match

    Biceps · Intermediate · Isolation

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

    • Dumbbell
    How to perform it
    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. Dumbbell One Arm Prone CurlPlay demonstration

    4. Dumbbell One Arm Prone Curl

    92% match

    Biceps · Beginner · Isolation

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

    • Dumbbell
    How to perform it
    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
  6. Dumbbell Incline Inner Biceps CurlPlay demonstration

    6. Dumbbell Incline Inner Biceps Curl

    91% match

    Biceps · Beginner · Isolation

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

    • Dumbbell
    How to perform it
    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

Why You Might Need a Dumbbell Prone Incline Curl Alternative

You might substitute the prone incline curl because of shoulder pain, lack of an incline bench, or to vary stimulus. The prone setup places the shoulder into greater extension, biasing the biceps long head; if that position aggravates the joint you need safer options. Equipment limits also force swaps, dumbbells alone, cables, or bodyweight can replicate the elbow‑flexion pattern. Choose replacements that preserve the long‑head stretch or deliberately shift emphasis to the short head for variety. Technique cue: keep the upper arm fixed and avoid trunk lean so you retain isolated elbow flexion and consistent biceps activation.

Dumbbell Prone Incline Curl FAQ

What muscles does Dumbbell Prone Incline Curl work?

The exercise primarily targets the biceps brachii, especially the long head, by combining elbow flexion with shoulder extension. It also engages the brachialis and brachioradialis; cue: keep the shoulder extended and elbow fixed to increase long‑head stretch and peak activation.

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