Arms · Dumbbell
Dumbbell Prone Incline Hammer Curl
How to do the dumbbell prone incline 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
- Curl
- Mechanic
- Isolation
How to do it
Lie face down on an incline bench set to about 45 degrees, letting your arms hang straight down holding dumbbells with a neutral grip. Curl both dumbbells up with palms facing each other, keeping your upper arms still, then lower under control.
- 1Feel your biceps and forearms working through the neutral grip
- 2Keep your upper arms hanging straight down and squeeze at the top
- 3Control the lowering phase since the bench removes any swing
Common mistakes
- Do not lift your chest off the bench to add momentum
- Avoid letting your wrists bend as you curl
- Do not shorten the range; lower until your arms are nearly straight
Muscles worked
The dumbbell prone incline hammer curl mainly works the biceps and forearms.
- BicepsPrimary
- ForearmsPrimary
- Front DeltsMinor
Kovo programs the dumbbell 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.