Biceps exercise · dumbbell
Dumbbell Prone Incline Hammer Curl
The dumbbell prone incline hammer curl is a dumbbell exercise that targets the biceps, with the forearms assisting.
How to do the dumbbell prone incline hammer curl
- Adjust the bench to a 45-degree incline.
- Lie face down on the bench with a dumbbell in each hand, palms facing each other.
- Allow your arms to hang straight down towards the floor, keeping your elbows slightly bent.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the dumbbells 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 and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the biceps. The forearms work as secondary muscles. See all biceps exercises or every dumbbell exercise.
