Liftsmith

Face-down dumbbell curl

A isolation exercise for the biceps. Equipment: dumbbells and adjustable bench.

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WorksBiceps

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

  1. Setup: Chest on an incline bench, a dumbbell in each hand hanging straight.
  2. Curl up and squeeze at the top
  3. Lower slowly all the way

Muscles worked

Face-down dumbbell curl: 3D figure mid-rep with the biceps highlighted

Equipment

Alternatives

Exercises that train the same main muscles. See all face-down dumbbell curl alternatives.

More biceps exercises

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