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Dumbbell Prone Incline Hammer Curl

Dumbbell Prone Incline Hammer Curl

The Dumbbell Prone Incline Hammer Curl is a challenging exercise that targets the biceps and forearms. It is a variation of the traditional hammer curl exercise but performed on an incline bench in a prone position. This exercise not only helps in building strong and defined biceps but also engages the muscles in the lower back, shoulders, and core for stability. To execute this exercise, you will need an incline bench set at a 45-degree angle and a pair of dumbbells. Start by lying face down on the incline bench, keeping your chest and core engaged. Take a dumbbell in each hand with a neutral grip, meaning your palms are facing each other. Allow your arms to hang straight down toward the floor, maintaining a slight bend at the elbow. Now, with controlled movements, exhale and flex your elbows to curl the dumbbells toward your shoulders. Focus on keeping your upper arms stationary and only moving your forearms. Squeeze your biceps at the top of the movement, then slowly lower the dumbbells back to the starting position while inhaling. It's important to maintain proper form throughout the exercise to maximize its effectiveness and minimize the risk of injury. Avoid using momentum or swinging your arms to lift the weights, as this can negate the targeting of the biceps and compromise your form. Start with a weight that challenges you but allows you to perform the exercise with proper technique. Incorporating the Dumbbell Prone Incline Hammer Curl into your workout routine can help sculpt your biceps and improve grip strength. Aim for 3-4 sets of 10-12 repetitions, gradually increasing the weight as you become stronger. As with any exercise, listen to your body, and if you experience any pain or discomfort, consult with a fitness professional or a physician. Remember to always warm up before beginning any exercise and cool down afterward. Stretching your biceps and forearms can also help improve flexibility and prevent muscle tightness. Combining this exercise with a well-rounded fitness program and proper nutrition will help you achieve your fitness goals. So, challenge yourself with the Dumbbell Prone Incline Hammer Curl and watch your biceps become stronger and more defined!


  • Start by setting an incline bench to a 30 to 45-degree angle.
  • Grab a pair of dumbbells and lie face down on the incline bench, allowing your arms to hang straight down with your palms facing each other (neutral grip).
  • While keeping your upper arms stationary, exhale as you curl the dumbbells while contracting your biceps. Continue to raise the weights until your biceps are fully contracted, and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
  • Inhale as you slowly begin to lower the dumbbells back to the starting position, maintaining control and resisting gravity as you do so.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to maximize muscle activation and prevent injury.
  • Start with a weight that allows you to perform the exercise with proper technique and gradually increase the resistance as you progress.
  • Engage your core and keep your body stable throughout the movement to ensure isolated arm workout.
  • Control the weight on the way up and down to fully work the bicep muscles and increase time under tension.
  • Avoid swinging or using momentum to lift the weight, as this can reduce the effectiveness of the exercise.
  • Breathe naturally throughout the movement, exhaling during the concentric (lifting) phase and inhaling during the eccentric (lowering) phase of the exercise.
  • Include the dumbbell prone incline hammer curl in a well-rounded bicep workout routine to target different areas of the biceps.
  • Allow adequate rest and recovery between workout sessions to allow the muscles to repair and grow.
  • Incorporate variety into your workout routine by combining dumbbell exercises with other bicep exercises and overall upper body workouts.
  • Consult with a fitness professional to ensure proper technique and to tailor the exercise to your specific needs and goals.


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