Dumbbell Prone Alternate Hammer Curl

Muscles worked

Setup

1. Set an incline bench to approximately 45 degrees.
2. Lie chest-down (prone) on the bench with your feet firmly on the floor or the bench's foot pegs for stability.
3. Hold a dumbbell in each hand with a neutral grip (palms facing each other).
4. Let your arms hang straight down toward the floor, fully extended and perpendicular to the ground.

How to do it

1. Exhale and curl one dumbbell toward your shoulder while maintaining the neutral hammer grip.
2. Squeeze the bicep and forearm at the top of the movement, ensuring your elbow stays fixed in place.
3. Inhale and slowly lower the dumbbell back to the starting position using a controlled 3-second tempo.
4. Repeat the movement with the opposite arm, alternating sides until the set is complete.

Form checklist

• Keep your chest in constant contact with the bench to prevent torso swinging.
• Maintain a neutral wrist; do not let the wrist curl or bend under the weight.
• Keep your elbows pinned in a vertical line; do not let them drift forward during the curl.
• Achieve a full stretch at the bottom of every rep before starting the next side.

Pro tips

• Squeeze the dumbbell handle as hard as possible to maximize neural drive and forearm engagement.
• Focus on the 'peak contraction' at the top by trying to bring your thumb as close to your shoulder as possible without moving the elbow.

Make it harder

• Add a 2-second isometric hold at the top of each repetition.
• Slow down the eccentric (lowering) phase to 4-5 seconds to increase time under tension.

Frequently asked

What muscles does the dumbbell prone alternate hammer curl work?

The dumbbell prone alternate hammer curl primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the dumbbell prone alternate hammer curl?

The dumbbell prone alternate hammer curl uses dumbbell.

Is the dumbbell prone alternate hammer curl good for beginners?

Yes. The dumbbell prone alternate hammer curl is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Arms Stretch On A SupportBeginner · biceps, deltoids, and pectorals
• Band 45 Degrees Biceps CurlBeginner · biceps
• Band 45 Degrees One Arm Biceps CurlBeginner · biceps