Dumbbell Prone Incline Hammer Curl

Expert Advice

Keep your upper arms stationary and perpendicular to the floor throughout the movement to isolate the biceps effectively.

Set an incline bench to a 45-degree angle and lie face down with a dumbbell in each hand.
Keep your elbows close to your torso and curl the dumbbells towards your shoulders.
Squeeze your biceps at the top of the movement.
Slowly lower the dumbbells back to the starting position while maintaining control.
Repeat for the desired number of repetitions.

Primary

Forearms50%

Secondary

Biceps50%

Equipment

Dumbbell

Special Bench

Exercise Type

Strength