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Dumbbell Prone Incline Hammer Curl

Dumbbell Prone Incline Hammer Curl

The Dumbbell Prone Incline Hammer Curl is a fantastic exercise that targets the muscles in your biceps and forearms. This exercise is performed on an inclined bench, with your chest resting against the bench and your feet firmly on the ground for stability. It is a variation of the traditional dumbbell curl and offers unique benefits to help you transform your arm strength and definition. Firstly, the "prone" position in this exercise means lying face down on the incline bench. This helps to isolate and engage your biceps muscles, as well as your brachialis and brachioradialis muscles located in your forearms. By using a hammer grip, where your palms face each other, you also activate your brachialis muscles which lie underneath the biceps. The incline position of the bench further intensifies the exercise by challenging your biceps through a different angle of resistance. This variation helps to target different muscle fibers, leading to increased muscle growth and sculpted arms over time. By incorporating the Dumbbell Prone Incline Hammer Curl into your workout routine, you can add variety to your arm training and prevent plateauing. Remember to choose a weight that allows you to maintain proper form and perform each repetition with controlled and smooth movements. Adjust the incline of the bench to find the angle that best suits your comfort and experience level. Incorporating this exercise into your arm-focused workouts can help you achieve a well-rounded and defined biceps. However, remember to combine this exercise with a balanced fitness program that includes exercises targeting other muscle groups, along with a nutritious diet, to optimize your overall fitness and health goals. Keep challenging yourself and enjoy the journey to stronger, more sculpted arms!


  • Start by setting an adjustable bench to a 30-degree incline.
  • Sit on the bench with your chest against the inclined pad and hold a dumbbell in each hand, arms fully extended, palms facing your torso.
  • Keep your upper arms against the pad and your feet flat on the floor. Your arms should be perpendicular to the floor and parallel to each other.
  • Exhale and slowly curl the weights while contracting your biceps. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  • Pause for a brief moment, squeezing your biceps.
  • Inhale and slowly begin to lower the dumbbells back to the starting position. Control the movement and avoid any swinging or arching of the back.
  • Repeat for the recommended amount of repetitions.

Tips & Tricks

  • To maximize the effectiveness of the dumbbell prone incline hammer curl, focus on proper form and technique.
  • Start with a weight that allows you to maintain control throughout the entire range of motion.
  • Engage your core by contracting your abdominal muscles and maintaining a stable torso throughout the exercise.
  • Squeeze your biceps at the top of each repetition for an extra contraction and activation of muscle fibers.
  • Perform the exercise in a slow and controlled manner to avoid momentum and ensure optimal muscle engagement.
  • Breathe properly by inhaling on the eccentric (lowering) phase and exhaling on the concentric (lifting) phase.
  • Gradually increase the weight as you get stronger to continue challenging your muscles and promoting growth.
  • Consider incorporating supersets or drop sets to increase the intensity and challenge your muscles further.
  • Allow yourself enough rest between sets to recover, but don't rest too long as it may diminish the effectiveness.
  • Ensure proper nutrition and hydration to support muscle recovery and growth.
  • Listen to your body and make adjustments if you experience any pain or discomfort during the exercise.

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