The dumbbell prone incline hammer curl is an isolation exercise targeting the bicep and forearms. It is performed lying face down on an incline bench, which helps minimize momentum and focus the work on the bicep.
Also Works
Forearms
How to Perform
1
Adjust the bench to a 45 degree incline.
2
Lie face down on the bench with a dumbbell in each hand, palms facing each other.
3
Allow your arms to hang straight down towards the floor, keeping your elbows slightly bent.
4
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
5
Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
6
Hold the contracted position for a brief pause as you squeeze your biceps.
7
Inhale and slowly begin to lower the dumbbells back to the starting position.