Prone incline hammer curl

Prone incline hammer curlProne incline hammer curlProne incline hammer curlProne incline hammer curl
Primary target:
Arms (Biceps)
Secondary target:
None
Difficulty:
(5/10)
Equipment required:
How many reps should I do?
What weight should I use?

Techniques

To perform the Prone incline hammer curl safely, please follow these steps:
  1. Grab a dumbbell on each hand and lie face down on an incline bench with your shoulders near top of the incline. Your knees can rest on the seat or your legs can be straddled to the sides
  2. Let your arms extend and hang naturally in front of you so that they are perpendicular to the floor
  3. Now keep your elbows in by your side and face the palms inwards towards each other with the dumbells pointing up
  4. Raise the dumbells by contracting the biceps until your arms are fully flexed, moving only your forearms
  5. Now slowly lower the dumbells until your arms are fully extended
  6. Repeat steps 4 and 5 until you can no longer maintain the correct technique

Alternatives

Hammer curl with resistance band
Laying dumbell curl
Seated incline barbell curl
Bicep curl with resistance band
Reverse bicep curl with barbell
Reverse plate curl
Seated bicep curl
Reverse drag curl
Laying barbell curl
Seated concentration curl
Inner bicep curl with dumbells
Laying hammer curl
Single arm bicep curl with resistance band
Concentration bicep curl
Fitball concentration curl