Instructions

1

Sit on the incline bench with back firmly supported at approximately 45-60 degrees. Position feet flat on floor for stability. Allow arms to hang naturally at sides with a slight bend in elbows.

2

Grasp dumbbells with neutral grip (palms facing each other). Ensure core is engaged and shoulders are relaxed away from ears. Maintain neutral spine position throughout entire movement.

3

Lower the dumbbells in a controlled manner by extending the elbows, allowing the weights to descend toward the sides and slightly behind the body plane. Keep the upper arm relatively stationary and avoid swinging. Lower until elbows reach near full extension while maintaining slight tension in the biceps.

4

Curl the dumbbells upward by flexing the elbows, driving the movement from the biceps. Maintain the neutral grip throughout the curl, bringing the dumbbells toward shoulder level. Squeeze the biceps at the top of the movement, then slowly return to the starting position with control.

PRIMARY MUSCLESBiceps Brachii

SECONDARY MUSCLESBrachialis, Brachioradialis, Anterior Deltoid

EQUIPMENTDumbbell

DIFFICULTYBeginner

Overview

If you want to isolate and overload the Biceps Brachii, the Dumbbell Prone Incline Hammer Curl is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Upper Arms, while the use of Dumbbell allows for a smooth, natural resistance curve.

Benefits

Significantly enhances the structural integrity and power of the Biceps Brachii.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Allows for a natural movement path that closely mimics functional daily activities.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Biceps Brachii and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Biceps Brachii. However, the movement also recruits Brachialis, Brachioradialis, Anterior Deltoid to maintain control of the Dumbbell.

Beginner Tips

If you are new to the Dumbbell Prone Incline Hammer Curl, focus on mastering the movement pattern with zero weight before adding Dumbbell.

Dumbbell Prone Incline Hammer Curl