Decline Curl - Chest on Bench (Dumbbell)
A strict bicep isolation exercise performed lying face-down on a decline bench. This position locks the torso in place to prevent swinging, placing maximum emphasis on the short head of the biceps.
This chest-supported position isolates the short head of the biceps by preventing momentum and placing the shoulders in flexion. Iridium prioritizes this exercise when sub-muscle fatigue tracking indicates that your long head has accumulated high fatigue from recent incline or neutral-grip work. The AI captures RPE data on these strict sets to ensure you achieve progressive overload within your specific hypertrophy volume landmarks.
Form Cues
- Lie face down with your chest pressed firmly against the bench
- Let your arms hang completely vertical before starting
- Keep your elbows pointed at the floor throughout the movement
- Squeeze your biceps hard at the top of the contraction
- Lower the dumbbells slowly for a full stretch
- Don't lift your chest off the bench to help the weight up
- Don't let your elbows swing forward or backward
- Don't shorten the range of motion at the bottom
- Don't use a weight that requires jerking the torso
- Don't allow your shoulders to shrug up towards your ears
Common Mistakes
- Swinging the weight up
- Incomplete extension at bottom
- Lifting chest off bench
- Elbows drifting forward
- Rushing the negative phase
Muscles Worked
This exercise primarily targets the short head of the biceps brachii because the arms are positioned in front of the torso. The strict setup minimizes secondary muscle involvement, though the forearms work hard to stabilize the wrist and grip the dumbbell throughout the curl.
Primary
Secondary
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