Dumbbell Prone Incline Hammer Curl
Isolate & build your biceps with Dumbbell Prone Incline Hammer Curls! Target your muscles with this effective exercise now.
The Dumbbell Prone Incline Hammer Curl mainly works the biceps, with help from the forearms. You'll need: dumbbells or incline bench.
Required Equipment
Dumbbell Prone Incline Hammer Curl Muscles Worked
Primary
Biceps (biceps brachii); Side Biceps (brachialis)
Secondary
Forearm Flexor (brachioradialis)
Dumbbell Prone Incline Hammer Curl Variations and Alternatives
How to do the Dumbbell Prone Incline Hammer Curl
Set up an incline bench: Adjust the incline bench to an angle of approximately 45 to 60 degrees.
Select the appropriate weight: Choose the correct weight for the dumbbells. Sit face down on the bench with your chest pressed against the back support.
Position your arms: Let your arms hang straight down on either side of the bench with palms facing each other, holding the dumbbells in a neutral grip (hammer grip position).
Perform the curl: Keep your upper arms stationary, exhale and curl the weights towards your shoulders by bending your elbows.
Contract at the top: Squeeze your biceps at the top of the movement and hold briefly.
Lower the weights: Inhale and slowly lower the dumbbells back to the starting position in a controlled manner.
Repeat: Repeat the movements for the desired number of repetitions and sets.
Ensure good form throughout the exercise and adjust the weight as necessary to match your strength level. The incline position helps isolate the biceps and reduces the ability to cheat with body momentum.
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Dumbbell Prone Incline Hammer Curl FAQs
What muscles does the Dumbbell Prone Incline Hammer Curl work?
The Dumbbell Prone Incline Hammer Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii and brachialis.
What equipment do you need for the Dumbbell Prone Incline Hammer Curl?
Dumbbells or incline bench.
What workout day should the Dumbbell Prone Incline Hammer Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Prone Incline Hammer Curl variations and alternatives?
Similar exercises include the Alternating Band Incline Hammer Curl, Band Incline Hammer Curl, Band Prone Incline Hammer Curl and EZ-Bar Incline Curl.
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