Step by step instructions, muscle activation and variants for the Dumbbell Prone Alternate Hammer Curl.
A bicep curl variation performed lying face down on an incline bench, alternating arms with a neutral (hammer) grip. The prone position eliminates momentum and shoulder involvement, placing constant tension on the biceps and brachialis throughout the movement.
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The Dumbbell Prone Alternate Hammer Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.