PRONE DUMBBELL HAMMER CURL

Written by Russ Howe PTI, and most recently updated 4 days ago.

1 min read

VIDEO DEMO:


EXERCISE INSTRUCTIONS:

  • SETUP: Set your bench to a 45 degree angle and lean into it, your legs should be out straight behind you. Keep your chest up & shoulders back (don’t slump into the bench like a lazy f**k), and let the dumbbell hang down in a neutral-grip position.
  • REP: Curl the dumbbell up as if aiming it towards your shoulders, then control it on the way down.
  • TIP: This exercise places your elbows in front of your body, which puts the biceps in their shortened (strongest) state. That makes this a good exercise to take the muscle to complete failure!

MUSCLES WORKED BY THIS EXERCISE:

  • Arms (Biceps, Forearms)
cross body dumbbell curl demo

ALTERNATIVE EXERCISES: