Dumbbell Prone Incline Hammer Curl

Muscles worked

Setup

1. Set an incline bench to an angle between 30 and 45 degrees.
2. Lie face-down (prone) on the bench with your chest supported and your feet firmly on the floor for stability.
3. Hold a dumbbell in each hand using a neutral grip (palms facing each other).
4. Let your arms hang straight down toward the floor, fully extended and perpendicular to the ground.

How to do it

1. Exhale as you curl the dumbbells toward your shoulders while keeping your elbows fixed in position.
2. Maintain the neutral 'hammer' grip throughout the entire movement without rotating your wrists.
3. Squeeze your biceps and forearms at the top of the contraction for a one-second pause.
4. Inhale as you slowly lower the weights back to the starting position using a controlled 3-second eccentric tempo.

Form checklist

• Keep your chest glued to the bench to prevent using momentum or 'cheating' the weight up.
• Ensure your elbows stay pointed directly at the floor and do not drift forward or backward.
• Maintain a neutral wrist alignment; do not let the wrists cock back or curl forward.
• Achieve a full stretch at the bottom of each rep by fully extending the elbows.

Pro tips

• Focus on 'crushing' the dumbbell handles as hard as possible to maximize recruitment of the brachioradialis and grip stabilizers.
• Keep your chin tucked and neck neutral to avoid straining your upper traps during heavy sets.

Make it harder

• Incorporate a 2-second isometric hold at the midpoint (90-degree elbow flexion) of every repetition.
• Perform the eccentric (lowering) phase even slower, taking 5 seconds to reach full extension.

Frequently asked

What muscles does the dumbbell prone incline hammer curl work?

The dumbbell prone incline hammer curl primarily targets the biceps, and also works the triceps as secondary muscles.

What equipment do you need for the dumbbell prone incline hammer curl?

The dumbbell prone incline hammer curl uses dumbbell.

Is the dumbbell prone incline hammer curl good for beginners?

Yes. The dumbbell prone incline hammer curl is a beginner-friendly movement and a strong foundation to build on.

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