Alternating Dumbbell Prone Hammer Curl
Blast your biceps with alternating hammer curls! Prone on a bench for max isolation & sculpted arms.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Select a pair of dumbbells and adjust a bench to about 45 degrees.
2. Lie prone on the bench with your chest pressed against the incline, legs straight and feet firmly on the floor for stability.
3. Let the dumbbells hang directly below your shoulders with palms facing each other. This is your starting position.
4. Keeping your upper arms stable, exhale as you curl one dumbbell up towards your shoulder in a hammer grip (palms facing inwards).
5. Hold the contraction at the top for a moment.
6. Inhale as you slowly lower the dumbbell back to the starting position.
7. Repeat the movement with the opposite arm.
8. Alternate arms for the desired number of repetitions while keeping the rest of your body still throughout the exercise.
9. Ensure that only your forearms are moving and that you maintain a neutral spine and neck throughout the motion.
10. After completing a set, rest for a moment before starting the next set.
Make sure to choose a weight that allows you to perform the exercise with proper form while still challenging your biceps. It’s important to avoid using momentum; the motion should be controlled and deliberate.
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