BackLibrary
Appears in642 Workouts*

Band Prone Incline Hammer Curl

Build bigger biceps with this unique curl! The incline & band create constant tension for maximum growth.

The Band Prone Incline Hammer Curl mainly works the biceps, with help from the forearms. You'll need: incline bench or resistance bands.

Mr. Grey
JustGains_XY
@JustGains_XY

Required Equipment

Incline Bench
Incline Bench
Resistance Bands
Resistance Bands

Band Prone Incline Hammer Curl Muscles Worked

Primary

Biceps (biceps brachii)

Secondary

Forearm Flexor (brachioradialis)

Band Prone Incline Hammer Curl Variations and Alternatives

How to do the Band Prone Incline Hammer Curl

  1. Attach a resistance band to a low anchor point.

  2. Set an incline bench in front of the anchor so that when you lie prone (face-down) your arms can reach the handles of the band.

  3. Lie face-down on the incline bench with your chest firmly against the pad and your feet planted on the ground for stability.

  4. Grasp the handles of the resistance band with a neutral grip (palms facing each other).

  5. With your upper arms parallel to the ground and elbows slightly bent, perform a curl by bending your elbows and bringing the handles towards your shoulders.

  6. Squeeze your biceps at the top of the movement, then slowly lower the handles back to the starting position while maintaining control and keeping tension on the band.

  7. Repeat for the desired number of repetitions and sets.

Maintain engagement of your core and keep your spine in a neutral position throughout the exercise. Adjust the resistance of the band to match your fitness level.

---

Band Prone Incline Hammer Curl FAQs

What muscles does the Band Prone Incline Hammer Curl work?

The Band Prone Incline Hammer Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.

What equipment do you need for the Band Prone Incline Hammer Curl?

Incline bench or resistance bands.

What workout day should the Band Prone Incline Hammer Curl go on?

It belongs on pull day in a push/pull/legs routine.

What are some Band Prone Incline Hammer Curl variations and alternatives?

Similar exercises include the Band 45-Degree Bicep Curl, Band Single-Arm 45-Degree Bicep Curl, Band Close-Grip Bicep Curl and Band Across-Chest Bicep Curl.

Training calculators

Work out the numbers behind your training before your next session.