The Dumbbell Prone Incline Hammer Curl is a variation of the traditional hammer curl exercise that targets the biceps and forearms. This exercise is performed on an incline bench in a prone (face down) position, which helps isolate the biceps and prevents cheating or swinging.

Muscle Groups:
Upper Arms

Muscles:
Biceps

How to perform

Here are step-by-step instructions on how to perform the Dumbbell Prone Incline Hammer Curl:

1. Set up an incline bench to about a 45-degree angle and place a pair of dumbbells at the head of the bench.

2. Lie face down on the bench, with your chest and stomach pressed against the padding and your feet firmly planted on the floor for stability.

3. Grab a dumbbell in each hand with a neutral grip (palms facing each other) and let your arms hang straight down towards the floor.

4. Keeping your upper arms stationary, exhale and slowly curl the dumbbells towards your shoulders by bending your elbows. Make sure to maintain a strong grip on the dumbbells throughout the movement.

5. Hold the contraction at the top of the movement for a brief second, then inhale as you slowly lower the dumbbells back to the starting position.

6. Repeat for the desired number of reps, ensuring that you are using controlled and deliberate movements to fully engage the biceps and forearms.

7. Once you have completed the set, carefully place the dumbbells back on the floor and gently sit up on the bench.

Remember to start with lighter weights and gradually increase the resistance as you get stronger. Proper form is key to getting the most out of this exercise and preventing injury. Consult with a fitness professional if you are unsure about your form or technique.

Equipment required

Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.