Two Arm Cable Curl On Incline Bench Exercise - How To Video & Tips
Try this exercise
Biceps
Dumbbells
Intermediate
Pull
Forearm
The one arm prone hammer dumbbell curl builds bigger biceps and stronger forearms. It targets each arm separately to fix muscle imbalances.
1. Lie face down on an incline bench set at 45 degrees, holding a dumbbell in one hand with a neutral grip 2. Let your arm hang straight down from your shoulder, keeping your chest pressed against the bench pad 3. Curl the weight up by bending your elbow, keeping your wrist straight and palm facing inward throughout the one arm prone hammer dumbbell curl movement 4. Squeeze your bicep at the top, then slowly lower the weight back to the starting position with control 5. Complete all reps on one side before switching to the other arm for your one arm prone hammer dumbbell curl set
• Keep your chest pressed firmly against the bench throughout the entire one arm prone hammer dumbbell curl movement • Move only at the elbow joint - your shoulder and wrist should stay locked in position • Use a slow 2-3 second lowering phase to maximize muscle growth during your one arm prone hammer dumbbell curl • Keep your core tight and avoid swinging or using momentum to lift the weight
• Lifting your chest off the bench pad, which reduces isolation and lets you cheat the one arm prone hammer dumbbell curl • Using too much weight and swinging the dumbbell up instead of controlling the movement with your biceps • Rotating your wrist during the one arm prone hammer dumbbell curl instead of keeping that neutral hammer grip position
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