bicepsdumbbell
dumbbell prone incline hammer curl
dumbbell prone incline hammer curl is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Adjust the bench to a 45-degree incline
Step 2. Lie face down on the bench with a dumbbell in each hand, palms facing each other
Step 3. Allow your arms to hang straight down towards the floor, keeping your elbows slightly bent
Step 4. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps
Step 5. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level
Step 6. Hold the contracted position for a brief pause as you squeeze your biceps
Step 7. Inhale and slowly begin to lower the dumbbells back to the starting position
Step 8. Repeat for the desired number of repetitions.
Muscles & body parts
Primary muscles
biceps
Secondary muscles
forearms
Primary body parts
biceps
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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