Two Arm Cable Curl On Incline Bench Exercise - How To Video & Tips
Try this exercise
Biceps
Dumbbells, Incline Bench
Intermediate
Pull
Forearm
The prone incline hammer curl builds bigger biceps while lying face down on an incline bench. This position prevents cheating and gives you a stronger peak contraction.
1. Set an incline bench to 45 degrees and lie face down with your chest against the pad 2. Hold dumbbells with a neutral grip (palms facing each other) and let your arms hang straight down 3. Keep your upper arms still and curl the weights up by flexing your biceps during the prone incline hammer curl 4. Squeeze your biceps hard at the top, then slowly lower the dumbbells back to the starting position 5. Complete your reps with controlled movement and maintain the prone incline hammer curl form throughout
• Keep your chest pressed firmly against the incline bench throughout the entire prone incline hammer curl movement • Don't swing or use momentum - let your biceps do all the work • Maintain a neutral wrist position and keep your core tight • Focus on the squeeze at the top of each prone incline hammer curl rep
• Using too much weight and swinging the dumbbells instead of controlling the prone incline hammer curl movement • Lifting your chest off the bench which defeats the purpose of the prone incline hammer curl exercise • Rushing through reps instead of focusing on slow, controlled movements
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your biceps 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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