Dumbbell prone incline hammer curl

How to do it

1. 1Set the bench to a 45-degree incline.
2. 2Lie face‑down on the bench with a dumbbell in each hand, palms facing each other.
3. 3Let your arms hang straight toward the floor, keeping the elbows slightly bent.
4. 4Keeping the upper arms fixed, exhale and lift the weight while contracting your biceps.
5. 5Continue raising the dumbbells until the biceps are fully contracted and the dumbbells reach shoulder height.
6. 6Hold the contracted position for a brief pause while squeezing the biceps, then inhale and lower the dumbbells slowly back to the start.
7. 7Repeat the desired number of reps.

More biceps exercises

• Barbell prone incline curlBarbell
• Barbell standing wide-grip curlBarbell
• Cable close grip curlCable
• Ez barbell reverse grip curlEZ bar
• Cable standing inner curlCable
• Dumbbell standing one arm concentration curlDumbbells
• Dumbbell lying wide curlDumbbells
• Barbell curlBarbell

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.