Prone Incline Dumbbell Hammer Curl

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.