Prone Incline Dumbbell Curl:
Set up for the prone incline dumbbell curl by setting an adjustable back bench to an angle of around 45 degrees. Grab a set of dumbbells and position yourself with your chest on the back of the bench (prone position). Your feet should be used for stability on the floor, your shoulders should be about level with the top of the back padding and you arms should be hanging - holding the dumbbells with an underhand grip (palms facing up). Put the tension on your biceps by slightly bending your arms. This is the starting position for the exercise. Keeping your elbows fixed, slowly curl the dumbbells up as far as possible. Squeeze the biceps, and then slowly lower the dumbbells back to the starting position.
Recommendations:
Control all your movements. They should be smooth.
Mistakes:
Do not use to heavy weight, it does not make the exercise more efficient. We recommend to perform 10-15 repetitions in each set.
Excessive cheating. You can help yourself with your upper body when performing the last 2-3 repetitions.
Wrong elbow position may lead you to an injury.
Do not use an athletic belt if you do not have problems with the lower back.
Do not hold your breath.

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