Beginner
DUMBBELL PRONE INCLINE HAMMER CURL
Upper arms
Body Part
Biceps
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Biceps
Views
1
Est. Calories/min
5.00
How To Perform
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Step:1 Adjust the bench to a 45-degree incline.
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Step:2 Lie face down on the bench with a dumbbell in each hand, palms facing each other.
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Step:3 Allow your arms to hang straight down towards the floor, keeping your elbows slightly bent.
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Step:4 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
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Step:5 Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
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Step:6 Hold the contracted position for a brief pause as you squeeze your biceps.
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Step:7 Inhale and slowly begin to lower the dumbbells back to the starting position.
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Step:8 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
