Prone incline hammer curl

Prone incline hammer curlProne incline hammer curlProne incline hammer curlProne incline hammer curl
Primary target:
Arms (Biceps)
Secondary target:
Equipment required:
How many reps should I do?
What weight should I use?


To perform the Prone incline hammer curl safely, please follow these steps:
  1. Grab a dumbbell on each hand and lie face down on an incline bench with your shoulders near top of the incline. Your knees can rest on the seat or your legs can be straddled to the sides
  2. Let your arms extend and hang naturally in front of you so that they are perpendicular to the floor
  3. Now keep your elbows in by your side and face the palms inwards towards each other with the dumbells pointing up
  4. Raise the dumbells by contracting the biceps until your arms are fully flexed, moving only your forearms
  5. Now slowly lower the dumbells until your arms are fully extended
  6. Repeat steps 4 and 5 until you can no longer maintain the correct technique