Exercise guide
Band Prone Incline Hammer Curl
- Intermediate
- Isolation
- Rep-based
- Upper arms
The Band Prone Incline Hammer Curl isolates the brachialis and brachioradialis by using a chest-supported position that eliminates momentum. The resistance band provides a unique strength curve, increasing tension as the muscle reaches its peak contraction.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set an incline bench to a 45-degree angle and anchor a resistance band securely under the bench's base or a low point behind you.
- Lie chest-down on the bench with your feet braced firmly on the floor and your head clearing the top of the pad.
- Grasp the band with a neutral grip (palms facing each other) and let your arms hang straight down toward the floor.
How to do it
- Exhale and curl the band toward your shoulders while keeping your upper arms stationary and perpendicular to the floor.
- Squeeze your biceps and forearms at the top of the movement for a one-second pause.
- Inhale and slowly lower the resistance back to the starting position using a controlled 3-second eccentric phase.
Form checklist
- Keep your elbows fixed in space; do not allow them to flare out or swing forward.
- Maintain a neutral wrist throughout the entire range of motion to emphasize the forearms.
- Keep your chest in constant contact with the bench to prevent using momentum or torso compensation.
- Ensure your shoulders remain depressed and pulled away from your ears.
Pro tips
- Grip the band as tightly as possible to maximize irradiation and increase activation in the brachioradialis.
- Focus on the peak tension at the top where the band is most stretched to maximize muscle fiber recruitment.
Make it harder
- Perform a 2-second pause at the midpoint of the eccentric (lowering) phase to increase time under tension.
- Increase the resistance by choking up on the band or using a thicker resistance level.
Frequently asked
- What muscles does the band prone incline hammer curl work?
- The band prone incline hammer curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the band prone incline hammer curl?
- The band prone incline hammer curl uses resistance band.
- Is the band prone incline hammer curl good for beginners?
- The band prone incline hammer curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.