Dumbbell Prone Incline Hammer Curl

Hammer curls are a variation of dumbbell biceps curls. During hammer curls, the hands do not rotate during the exercise. The thumbs remain pointed forward, so only one function (bending/flexion of the arm), rather than two functions of the biceps brachii, is performed. The deeper-lying brachialis has only bending of the arm as its function.

This grip normally also places more emphasis on the long (outer) head of the biceps. However, this may be different in this position, in which you lie at an incline facing downward. Because the elbow is positioned in front of, rather than beside, the torso in this exercise, the long head of the biceps is already partially shortened. It crosses not only the elbow joint but also the shoulder joint. Because it is already shortened at the start of the exercise, it cannot exert maximum effort (active insufficiency). The short head of the biceps, the deeper-lying brachialis, and the brachioradialis will therefore have to work harder to compensate. This may further increase the relative effort of, among others, the brachialis.

The exercise can be performed alternately with one hand or with both hands simultaneously. With heavier weights, however, balance may be a problem when performing it alternately.

Forearms CrossFit Strength Training

Dumbbell prone incline hammer curl execution

1
Choose the appropriate dumbbell weight.
2
Place a bench in the incline position (angled upward).
3
Lie on the bench with your chest. You can do this with your legs extended, anchoring your feet by standing firmly on the balls of your feet. Alternatively, you can sit on the seat. The disadvantage of this is that your face is turned toward the bench, rather than extending above it. This can lead to an unnatural angle of the neck.
4
Let your arms hang straight down and keep your upper arms in the same position throughout the movement.
5
Turn the palms of your hands inward (thumbs pointing forward). Raise the hand or hands until you cannot go any further.
6
Lower the hand or hands in a controlled manner and prevent the upper arms from moving backward with them.

Dumbbell prone incline hammer curl

Active muscles:

Biceps brachii, brachialis, and brachioradialis.
Forearms (stabilize the wrist)
Shoulders (front)

This variation of biceps curls emphasizes the brachialis muscle.

Dumbbell prone incline hammer curl technique

Try to keep the upper arms and elbows in the same place as much as possible. When lowering them, do not swing them backward, but let them hang straight down. Otherwise, you may risk activating the triceps when the arm is extended. More importantly, this allows you to use the arm as a pendulum and use forward momentum to require less effort from the biceps (and more from the shoulders). This reduces the effectiveness of the exercise.