Arms · Dumbbell
Dumbbell Prone Alternate Hammer Curl
How to do the dumbbell prone alternate hammer curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie face down on an incline bench with a dumbbell in each hand hanging straight down, palms facing each other. Curl one dumbbell up with a neutral grip while keeping your upper arm still, then lower it and alternate sides.
- 1Biceps and forearms working as you curl with a neutral grip
- 2Upper arms staying pinned against gravity, no swing
- 3A firm squeeze at the top before lowering
Common mistakes
- Swinging the dumbbells with body momentum
- Letting your wrists bend out of neutral
- Dropping the weight fast instead of controlling it down
Muscles worked
The dumbbell prone alternate hammer curl mainly works the biceps and forearms.
- BicepsPrimary
- ForearmsPrimary
- Front DeltsMinor
Kovo programs the dumbbell prone alternate 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.