Band Prone Incline Hammer Curl
Build bigger biceps with this unique curl! The incline & band create constant tension for maximum growth.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Attach a resistance band to a low anchor point.
2. Set an incline bench in front of the anchor so that when you lie prone (face-down) your arms can reach the handles of the band.
3. Lie face-down on the incline bench with your chest firmly against the pad and your feet planted on the ground for stability.
4. Grasp the handles of the resistance band with a neutral grip (palms facing each other).
5. With your upper arms parallel to the ground and elbows slightly bent, perform a curl by bending your elbows and bringing the handles towards your shoulders.
6. Squeeze your biceps at the top of the movement, then slowly lower the handles back to the starting position while maintaining control and keeping tension on the band.
7. Repeat for the desired number of repetitions and sets.
Maintain engagement of your core and keep your spine in a neutral position throughout the exercise. Adjust the resistance of the band to match your fitness level.
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