Description

The dumbbell prone incline hammer curl is an isolation exercise that targets the biceps and forearms. It helps in developing strength and size in the upper arms.

Starting Position

Sit on an incline bench with your chest supported and feet flat on the floor. Hold a dumbbell in each hand with a neutral grip, arms fully extended down toward the floor.

Technical Execution

Keeping your elbows close to your body, exhale as you flex your elbows and curl the weights towards your shoulders. Squeeze the biceps at the top, then slowly lower the weights back to the starting position.

Range of Motion

Focus on a full range of motion, ensuring both the eccentric and concentric phases are controlled and deliberate.

Variations

Variations of this exercise include using different grip positions, performing single-arm curls, or incorporating pauses at different points in the movement.

Common Mistakes

Common mistakes include using momentum to swing the weights, not keeping the back flat against the bench, and lifting too heavy weights that compromise form.

Practical Advice

Focus on controlled movements, squeeze the biceps at the top of the movement, and maintain proper form throughout the exercise.

Additional Notes

This exercise is great for developing the brachialis muscle, which helps in adding width and thickness to the upper arms.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

biceps

Secondary Muscles

forearms