Upper Arms Exercise · Dumbbell

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Dumbbell Prone Incline Hammer Curl

Category

Upper Arms

Equipment

Dumbbell

Target

Biceps

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Combining the prone incline curl's strict, momentum-free setup with a neutral hammer grip shifts extra emphasis onto the brachialis and forearm alongside the biceps. Being face-down against the bench means there's genuinely no way to cheat the rep with body swing. It's a demanding finishing exercise best done with moderate weight and full control.

How to Do the Dumbbell Prone Incline Hammer Curl

1. Set the bench to a 45-degree incline.
2. Lie face down on the bench holding a dumbbell in each hand, palms facing one another.
3. Let your arms hang straight down toward the floor with your elbows slightly bent.
4. Without moving your upper arms, exhale and curl the weights while contracting your biceps.
5. Keep raising the dumbbells until your biceps are fully contracted and the dumbbells reach shoulder level.
6. Hold that contracted position briefly, squeezing your biceps.
7. Inhale and lower the dumbbells back down under control.
8. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Muscles Worked

The Dumbbell Prone Incline Hammer Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have dumbbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable · Biceps

FAQ

What muscles does the Dumbbell Prone Incline Hammer Curl work?

The Dumbbell Prone Incline Hammer Curl primarily targets the biceps, with the forearms as the main supporting muscle group.

What equipment do I need for the Dumbbell Prone Incline Hammer Curl?

The Dumbbell Prone Incline Hammer Curl is done with a dumbbell.

What's a good alternative to the Dumbbell Prone Incline Hammer Curl?

If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.