Dumbbell Prone Incline Hammer Curl

Expert Advice

Keep your upper arms stationary and perpendicular to the floor throughout the movement to isolate the biceps effectively.

How-to-do Steps

Set an incline bench to a 45-degree angle and lie face down with a dumbbell in each hand.
Keep your elbows close to your torso and curl the dumbbells towards your shoulders.
Squeeze your biceps at the top of the movement.
Slowly lower the dumbbells back to the starting position while maintaining control.
Repeat for the desired number of repetitions.

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Muscles Worked

Dumbbell Prone Incline 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

Forearms50%

Secondary

Biceps50%

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 Incline Hammer Curl work?

Dumbbell Prone Incline Hammer Curl primarily targets the Forearms. Secondary muscles involved include Biceps. It is classified as a Strength exercise performed with Dumbbell.

How many sets and reps should I do for Dumbbell Prone Incline 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 Incline Hammer Curl suitable for beginners?

Yes, Dumbbell Prone Incline 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.