10 Best Dumbbell Prone Incline Curl Alternatives for Limited Equipment

Original Exercise: Dumbbell Prone Incline Curl

Primary Muscle

Biceps

Equipment

Dumbbell

Difficulty

Intermediate

Type

Isolation

Secondary Muscles: Forearms

How to Perform Dumbbell Prone Incline Curl

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.

Ranked Dumbbell Prone Incline Curl Alternatives

Best Match

1. Barbell Prone Incline Curl

99.4% Match

Biceps Barbell Beginner Isolation

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.

2. Spider Curl

98.7% Match

Biceps Ez-barbell Intermediate Isolation

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.

3. Dumbbell Prone Incline Hammer Curl

96% Match

Biceps Dumbbell Intermediate Isolation

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.

4. Dumbbell One Arm Prone Curl

92.2% Match

Biceps Dumbbell Beginner Isolation

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.

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.

6. Dumbbell Incline Inner Biceps Curl

91.4% Match

Biceps Dumbbell Beginner Isolation

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.

7. Dumbbell Lying Supine Biceps Curl

91.4% 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.

8. Dumbbell Lying Supine Curl

91.4% 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.

9. Dumbbell Lying Wide Curl

91.4% 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.

10. Dumbbell Seated Bicep Curl

91.4% 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.

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.

How to Choose the Right Substitute

Match the substitute to your goal, joint tolerance, and gear. If you want the same long‑head emphasis, pick incline‑style curls or supinated cable curls and keep the shoulder extended. If you have elbow or wrist issues, choose neutral‑grip variations or use a preacher pad to reduce shear; cue: maintain a supinated grip and pin the elbow to maximize biceps recruitment. For progressive overload, prioritize exercises with easy load increments (dumbbells, cables, or weighted chin‑ups). Also consider unilateral options if you need to correct strength imbalances.

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