Step by step instructions, muscle activation and variants for the Dumbbell Prone Incline Hammer Curl.
The dumbbell prone incline hammer curl is a biceps exercise performed face-down on an incline bench with a neutral (hammer) grip. Lying prone eliminates momentum by preventing the torso from swinging, while the hammer grip targets the brachialis and brachioradialis alongside the biceps.
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The Dumbbell Prone Incline 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.