Dumbbell Prone Alternate Hammer Curl
Gym Exercise Card
Equipment
The Dumbbell Prone Alternate Hammer Curl is a strength exercise targeting the biceps and forearms. Performed face-down on an angled bench, this exercise emphasizes the brachialis and brachioradialis muscles and helps improve arm strength and muscle symmetry.
How to do it
- Lie face down on an inclined bench, holding a dumbbell in each hand with a neutral grip.
- Start with your arms extended downward, palms facing each other.
- Curl one dumbbell towards your shoulder, keeping your elbows close to your body.
- Lower the dumbbell back to the starting position and repeat with the opposite arm.
- Continue alternating arms for the desired number of reps.
Muscles worked
Primary Brachialis Brachioradialis
Secondary Biceps Brachii Deltoid Anterior
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