Arms · Resistance Band
Band Prone Incline Hammer Curl
How to do the band prone incline hammer curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie chest-down on an incline bench with a resistance band anchored below and a handle in each hand, palms facing each other. Curl the handles up with a neutral grip, keeping your elbows fixed. Lower slowly against the band's tension.
- 1Your biceps and forearms working through the neutral-grip curl
- 2A stretch at the bottom with your arms hanging straight
- 3A squeeze at the top with elbows held in place
Common mistakes
- Letting your elbows drift forward or flare out
- Coming off the bench to swing the weight up
- Letting your wrists bend or the band go slack
Muscles worked
The band prone incline hammer curl mainly works the biceps and forearms.
- BicepsPrimary
- ForearmsPrimary
- Front DeltsMinor
Kovo programs the band prone incline hammer curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.