Smart Workout Diary

Dumbbell Incline Hammer Curl Prone

The prone incline dumbbell hammer curl is an isolation exercise performed chest-down on an incline bench with a neutral dumbbell grip. It primarily trains the biceps and also challenges the forearms while the bench helps limit body movement. It supports arm-strength and muscle-building goals with controlled resistance training.

Demonstration

Dumbbell Incline Hammer Curl Prone — demonstration 1
Dumbbell Incline Hammer Curl Prone — demonstration 2

Instructions

  1. Set an incline bench to a moderate angle and place a dumbbell on each side. Choose a load that permits smooth, strict repetitions.
  2. Lie prone on the bench with your chest supported, feet firmly on the floor, and arms hanging straight toward the floor. Hold the dumbbells with palms facing each other.
  3. Keep your upper arms still and curl both dumbbells upward by bending the elbows. Maintain the neutral grip and keep your wrists straight.
  4. Pause near the top when the dumbbells approach the front of your shoulders, without lifting your chest or driving the elbows forward.
  5. Lower slowly until the elbows are fully extended comfortably, keeping tension and control. Repeat without swinging or bouncing the weights.
Muscle Group
Biceps
Other Muscle Groups
Brachioradialis
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use a neutral grip: keep your palms facing each other for the entire repetition.
  2. Keep your chest down: if you must lift off the bench or swing the weights, reduce the load.
  3. Control the lowering phase: lower more slowly than you lift and avoid locking the elbows forcefully.
Exercise library