Dumbbell Prone Alternate Hammer Curl
Description
The dumbbell prone alternate hammer curl is performed lying face down on an incline bench, allowing arms to hang straight toward the floor. With a hammer (neutral) grip, you curl the dumbbells one arm at a time. The prone position eliminates body english entirely and the hammer grip targets the brachialis.
Muscle Group
Equipment Required
Dumbbell Prone Alternate Hammer Curl Instructions
- Set an incline bench to about 45 degrees.
- Lie face down on the bench with chest supported and arms hanging over the top.
- Hold a dumbbell in each hand with palms facing each other (hammer grip).
- Allow your arms to hang fully extended toward the floor.
- Pin your chest to the bench and brace your core.
- Curl the right dumbbell up by bending only at the elbow.
- Squeeze at the top, then lower with control.
- Repeat with the left arm. Alternate sides each rep.
Dumbbell Prone Alternate Hammer Curl Form & Visual
Dumbbell Prone Alternate Hammer Curl Benefits
- Strict prone position eliminates body english
- Hammer grip targets brachialis
- Alternating pattern increases time under tension
- Strong forearm engagement
- Useful for breaking through bicep plateaus
- Builds arm thickness
Dumbbell Prone Alternate Hammer Curl Muscles Worked
- Brachialis
- Brachioradialis
- Biceps brachii (long head)
Dumbbell Prone Alternate Hammer Curl Variations & Alternatives
- Spider Hammer Curl
- Dumbbell Hammer Curl
- Cross Body Hammer Curl
- Dumbbell Prone Curl
