Dumbbell Prone Incline Hammer Curl
Gym Exercise Card
Equipment
The prone incline hammer curl is a strength training exercise targeting the brachioradialis and the biceps brachii. Performing this exercise with dumbbells while lying on an incline bench helps isolate the muscles and minimizes back involvement.
How to do it
- Position an incline bench at a 30-45 degree angle.
- Lie face down with your chest against the bench, holding dumbbells at arm’s length.
- Keeping your elbows close to the bench, curl the dumbbells towards your shoulders with a neutral grip.
- Pause at the top, then slowly lower the weights back to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Primary Biceps Brachii Brachioradialis
Secondary Brachialis Deltoid Anterior
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