Dumbbell Prone Alternate Hammer Curl

Expert Advice

Keep your elbows stationary and focus on the contraction of your forearm muscles.

How-to-do Steps

Lie face down on a bench with your arms hanging straight down and a dumbbell in each hand.
Perform a hammer curl with one arm, keeping your palm facing your torso.
Lower the dumbbell back to the starting position with control.
Alternate arms and repeat for the desired number of repetitions.

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Muscles Worked

Dumbbell Prone Alternate Hammer Curl primarily targets the Forearms, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.

Primary

Forearms100%

Equipment

Dumbbell

Special Bench

Exercise Type

Strength

Sets & Reps Guidance

Beginner3 x 12-15

Intermediate3 x 10-12

Advanced4 x 8-10

Frequently Asked Questions

What muscles does Dumbbell Prone Alternate Hammer Curl work?

Dumbbell Prone Alternate Hammer Curl primarily targets the Forearms. It is classified as a Strength exercise performed with Dumbbell.

How many sets and reps should I do for Dumbbell Prone Alternate Hammer Curl?

For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.

Is Dumbbell Prone Alternate Hammer Curl suitable for beginners?

Yes, Dumbbell Prone Alternate Hammer Curl is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.