Dumbbell Prone Incline Hammer Curl exercise animated demonstration

Animated GIF · Available via API

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Dumbbell Prone Incline Hammer Curl

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Beginner

target Target Muscle Groups

Primary: Biceps accessibility Upper Arms
Forearms

fitness_center Equipment

Dumbbell

Category

strength

Mechanic

isolation

Cal/min

6.1

Force

pull

Dumbbell Prone Incline Hammer Curl is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms.

list_alt Step-by-Step Instructions

1

Adjust the bench to a 45-degree incline.

2

Lie face down on the bench with a dumbbell in each hand, palms facing each other.

3

Allow your arms to hang straight down towards the floor, keeping your elbows slightly bent.

4

Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.

5

Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.

6

Hold the contracted position for a brief pause as you squeeze your biceps.

7

Inhale and slowly begin to lower the dumbbells back to the starting position.

8

Repeat for the desired number of repetitions.

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