Dumbbell Prone Incline Hammer Curl

Cómo hacer el Dumbbell Prone Incline Hammer Curl

1. 1Set an incline bench to roughly a 30–45° angle and grab a dumbbell in each hand using a neutral grip, palms facing each other.
2. 2Lie face-down (prone) on the bench so your chest and stomach are supported and your arms hang straight down toward the floor.
3. 3Let the dumbbells hang at full stretch with your palms facing inward and your wrists in a neutral, thumbs-up position.
4. 4Keep your upper arms still and curl both dumbbells up toward your shoulders by bending only at the elbows.
5. 5Squeeze the brachioradialis and biceps at the top, keeping the dumbbells in the neutral hammer grip throughout.
6. 6Lower the dumbbells slowly and under control back to the fully extended starting position.
7. 7Complete your reps, then lower the dumbbells to the floor and stand up carefully.

Consejos de técnica

• Keep your chest pinned to the bench the whole set so you cannot swing or use momentum to move the weight.
• Maintain the neutral, thumbs-up grip from start to finish — this is what shifts the load onto the brachioradialis.
• Control the lowering phase for 2–3 seconds; the chest-supported stretch position is where this lift builds the most size.
• Pick a lighter weight than you would for a standing curl, since the strict position prevents any cheating.

Errores comunes

• Lifting your chest off the bench to heave the weight up, which reintroduces the body swing this exercise is designed to remove.
• Letting the upper arms drift forward instead of keeping them fixed, which turns the curl into a shoulder movement and loses tension on the target muscles.
• Rotating the wrists toward a palms-up position, which converts the hammer curl into a regular curl and takes work off the brachioradialis.
• Using momentum or dropping the dumbbells on the way down, wasting the eccentric and risking elbow strain at the bottom.

Preguntas frecuentes