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All exercises

Dumbbell prone incline hammer curl

Intermediate

Dumbbell prone incline hammer curl is a isolation dumbbell exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Dumbbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Adjust 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. 3Allow your arms to hang straight down towards the floor, keeping your elbows slightly bent.
  4. 4Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  5. 5Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  6. 6Hold the contracted position for a brief pause as you squeeze your biceps.
  7. 7Inhale and slowly begin to lower the dumbbells back to the starting position.
  8. 8Repeat for the desired number of repetitions.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Barbell prone incline curlBarbell
  • Olympic barbell hammer curlBarbell
  • Barbell drag curlBarbell
  • Dumbbell incline hammer curlDumbbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Lever hammer grip preacher curlMachine
  • Dumbbell alternate biceps curlDumbbell

Harder variations

  • Dumbbell seated one arm bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell alternating bicep curl with leg raised on exercise ballDumbbell
  • Dumbbell bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell biceps curl v sit on bosu ballDumbbell
Logged today · 90 seconds restDumbbell prone incline hammer curl

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