dumbbell prone incline hammer curl
- Body Part
- Upper Arms
- Equipment
- Dumbbell
- Target Muscle
- Biceps
- Secondary Muscles
- forearms
How to do it
- 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.
