dumbbell prone incline hammer curl

How to perform it

Adjust the bench to a 45-degree incline. Lie face down on the bench with a dumbbell in each hand, palms facing each other. Allow your arms to hang straight down towards the floor, keeping your elbows slightly bent. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps. Inhale and slowly begin to lower the dumbbells back to the starting position. Repeat for the desired number of repetitions.

1. 1Adjust the bench to a 45-degree incline.
2. 2Lie face down on the bench with a dumbbell in each hand, palms facing each other.
3. 3Allow your arms to hang straight down towards the floor, keeping your elbows slightly bent.
4. 4Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
5. 5Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
6. 6Hold the contracted position for a brief pause as you squeeze your biceps.
7. 7Inhale and slowly begin to lower the dumbbells back to the starting position.
8. 8Repeat for the desired number of repetitions.