Alternating Dumbbell Prone Hammer Curl
Blast your biceps with alternating hammer curls! Prone on a bench for max isolation & sculpted arms.
The Alternating Dumbbell Prone Hammer Curl mainly works the biceps and forearms. You'll need: dumbbells or incline bench.
Required Equipment
Alternating Dumbbell Prone Hammer Curl Muscles Worked
Primary
Biceps (biceps brachii); Side Biceps (brachialis); Forearm Flexor (brachioradialis)
Secondary
Inner Forearm (wrist flexors)
Alternating Dumbbell Prone Hammer Curl Variations and Alternatives
How to do the Alternating Dumbbell Prone Hammer Curl
Select a pair of dumbbells and adjust a bench to about 45 degrees.
Lie prone on the bench with your chest pressed against the incline, legs straight and feet firmly on the floor for stability.
Let the dumbbells hang directly below your shoulders with palms facing each other. This is your starting position.
Keeping your upper arms stable, exhale as you curl one dumbbell up towards your shoulder in a hammer grip (palms facing inwards).
Hold the contraction at the top for a moment.
Inhale as you slowly lower the dumbbell back to the starting position.
Repeat the movement with the opposite arm.
Alternate arms for the desired number of repetitions while keeping the rest of your body still throughout the exercise.
Ensure that only your forearms are moving and that you maintain a neutral spine and neck throughout the motion.
After completing a set, rest for a moment before starting the next set.
Make sure to choose a weight that allows you to perform the exercise with proper form while still challenging your biceps. It’s important to avoid using momentum; the motion should be controlled and deliberate.
---
Alternating Dumbbell Prone Hammer Curl FAQs
What muscles does the Alternating Dumbbell Prone Hammer Curl work?
The Alternating Dumbbell Prone Hammer Curl mainly works the biceps and forearms. The main muscles are the biceps brachii, brachialis and brachioradialis.
What equipment do you need for the Alternating Dumbbell Prone Hammer Curl?
Dumbbells or incline bench.
What workout day should the Alternating Dumbbell Prone Hammer Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Alternating Dumbbell Prone Hammer Curl variations and alternatives?
Similar exercises include the Alternating Band Incline Hammer Curl, Alternating Bottle-Weight Hammer Curl, Dumbbell Prone Incline Twist Curl and Alternating Dumbbell Hammer Strict Curl.
Training calculators
Work out the numbers behind your training before your next session.