Equipmentdumbbell
Difficultyintermediate
bicepsupper arms
Dumbbell Prone Incline Hammer Curl
The dumbbell prone incline hammer curl is an isolation exercise targeting the biceps and forearms. It is performed lying face down on an incline bench, which helps minimize momentum and focus the work on the biceps.
Step-by-Step Form & Technique
- 1.Adjust the bench to a 45-degree incline.
- 2.Lie face down on the bench with a dumbbell in each hand, palms facing each other.
- 3.Allow your arms to hang straight down towards the floor, keeping your elbows slightly bent.
- 4.Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- 5.Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- 6.Hold the contracted position for a brief pause as you squeeze your biceps.
- 7.Inhale and slowly begin to lower the dumbbells back to the starting position.
- 8.Repeat for the desired number of repetitions.
Secondary Muscles
forearms
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