Dumbbell Prone Incline Hammer Curl

A chest-supported hammer curl that targets the brachialis and brachioradialis. The prone position ensures a strict, high-tension curling motion without cheating.

Exercise Details

Level
Beginner
Body Area
upper
Type
pull
Required Equipment
Dumbbells
Dumbbells
Target Muscle Groups
Primary
Biceps
Secondary
Forearms

Setup

Lie chest-down on an incline bench. Hold dumbbells with a neutral grip (palms facing each other), arms hanging vertically. Brace your feet for support.

Instructions

1. Curl the weights upward in a neutral arc.
2. Squeeze the forearms and biceps at the top.
3. Lower slowly to full extension.
4. Keep your chest firmly against the pad.
5. Control the weight descent.

Common Mistakes

1. Lifting the chest off the bench.
2. Moving the elbows forward.
3. Using momentum to lift.

Alternative Exercises

Zottman Curl
Beginner / Dumbbells / Biceps / pull
A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.
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Wrist Curl
Beginner / Barbell / Forearms / pull
A forearm-focused isolation exercise. It builds grip strength and muscle volume in the forearm flexors through controlled flexion.
View more

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