Dumbbell Prone Incline Hammer Curl
Also known as: prone dumbbell incline hammer curl
Chasing control through the whole range? Dumbbell Prone Incline Hammer Curl uses independent dumbbell loading to get there.
How to do Dumbbell Prone Incline Hammer Curl
- 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.
Dumbbell Prone Incline Hammer Curl Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell Prone Incline Hammer Curl Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Cutting range to keep the load climbing
Protect the full range first; the load can wait a session.
Easier and Harder Than Dumbbell Prone Incline Hammer Curl
Swap Dumbbell Prone Incline Hammer Curl For
Dumbbell Prone Incline Hammer Curl — Frequently Asked Questions
How do you do the Dumbbell Prone Incline Hammer Curl?
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. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Prone Incline Hammer Curl work?
The Dumbbell Prone Incline Hammer Curl primarily targets the biceps. It is classified as a arms exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Prone Incline Hammer Curl should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Prone Incline Hammer Curl good for beginners?
Not usually. The Dumbbell Prone Incline Hammer Curl is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell Prone Incline Hammer Curl?
Try the Cable Standing Pulldown (with Rope), Lever Hammer Grip Preacher Curl or the Barbell Biceps Curl (with Arm Blaster). Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Prone Incline Hammer Curl the same as the prone dumbbell incline hammer curl?
Yes. The Dumbbell Prone Incline Hammer Curl is also commonly called the prone dumbbell incline hammer curl. Different gyms and training programs label it differently, but "prone dumbbell incline hammer curl" refer to this same movement.
