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Dumbbell Prone Incline Hammer Curl

A neutral-grip curl performed chest-down on an incline bench, targeting the brachialis and brachioradialis with zero momentum.

ArmsDumbbellElbow flexion
GoLightWeight mediadumbbell-prone-incline-hammer-curl

Demonstration coming soon

Primary

BrachialisBrachioradialis

Secondary

Biceps brachiiForearm muscles

Equipment

Dumbbell

Pattern

Elbow flexion

Setup

  1. 01Set an incline bench to roughly 45 degrees.
  2. 02Lie chest-down with the head above the top of the pad.
  3. 03Let the arms hang straight down with palms facing each other.
  4. 04Brace the feet or knees to lock the torso in place.

Execution

  1. 01Curl both dumbbells up while keeping the thumbs pointing up.
  2. 02Keep the upper arms hanging vertically as the elbows bend.
  3. 03Pause briefly at peak contraction.
  4. 04Lower slowly to full elbow extension.

Checkpoints

  • -Grip stays neutral for the entire set.
  • -Chest remains pressed into the pad.
  • -Elbows stay under the shoulders, not swinging backward.
  • -Each rep reaches a dead hang at the bottom.

Common mistakes

  • -Rotating the palms up under fatigue.
  • -Pressing off the bench with the chest to cheat the rep.
  • -Cutting the bottom range short.
  • -Shrugging the shoulders as the weight rises.

Programming notes

  • -Use 2 to 4 sets of 10 to 15 reps.
  • -Pairs well with supinated prone incline curls in the same session.
  • -Choose loads that allow a strict dead-hang start on every rep.

Related exercises

Dumbbell Prone Incline Curl

Dumbbell / Arms

Dumbbell One Arm Prone Hammer Curl

Dumbbell / Arms

Dumbbell Incline Hammer Curl

Dumbbell / Arms

Hammer Curl

Dumbbell / Arms

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