---
title: "Dumbbell Prone Incline Hammer Curl"
description: "Set an incline bench to a 45-degree angle and lie chest first on the bench."
locale: en
slug: dumbbell-prone-incline-hammer-curl
url: "https://hi.fitness/exercises/dumbbell-prone-incline-hammer-curl"
primaryMuscle: "Biceps"
secondaryMuscles: ["Forearms"]
equipment: ["Dumbbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/4dffa9eb-dumbbell-prone-incline-hammer-curl.mp4"
updatedAt: 2026-10-20T13:27:29+00:00
---
# Dumbbell Prone Incline Hammer Curl

Set an incline bench to a 45-degree angle and lie chest first on the bench.

## How to do it

1. Set an incline bench to a 45-degree angle and lie chest first on the bench. Hold a dumbbell in each hand with your arms fully extended down and palms facing each other.
2. Keeping your upper arms stationary, curl the dumbbells towards your shoulders by bending your elbows.
3. Squeeze your biceps at the top of the movement, ensuring the dumbbells reach shoulder height.
4. Lower the dumbbells back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.

## Form tips

- Focus on a slow and controlled motion to maximize bicep engagement.
- Keep your wrists straight and aligned with your forearms.
- Avoid swinging the weights to isolate the biceps during the curl.

## Similar exercises

- [Barbell Curl](https://hi.fitness/exercises/barbell-curl) - Biceps · Barbell
- [EZ Barbell Curl](https://hi.fitness/exercises/ez-barbell-curl) - Biceps · EZ bar
- [Biceps Curl Cable](https://hi.fitness/exercises/biceps-curl-cable) - Biceps · Cable
- [Preacher Curl EZ Bar](https://hi.fitness/exercises/preacher-curl-ez-bar) - Biceps · EZ bar
- [Barbell Preacher Curl](https://hi.fitness/exercises/barbell-preacher-curl) - Biceps · Barbell
- [Barbell Bicep Curl Normal Grip](https://hi.fitness/exercises/barbell-bicep-curl-normal-grip) - Biceps · Barbell
- [Cable Biceps Curl (EZ Bar)](https://hi.fitness/exercises/cable-biceps-curl-ez-bar) - Biceps · Cable
- [Cable One Arm Curl](https://hi.fitness/exercises/cable-one-arm-curl) - Biceps · Cable