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Biceps · Intermediate

Dumbbell Prone Alternate Hammer Curl

Chest-supported alternating hammer curl for the biceps, brachialis, and forearms.

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Exercise overview

Training details

BicepsForearms

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Start by lying face down on a bench with a dumbbell in each hand.
  2. 02Let your arms hang down towards the floor.
  3. 03Curl one dumbbell towards your shoulder while keeping the other arm extended.
  4. 04Lower the dumbbell back down and repeat with the other arm.
  5. 05Alternate between arms for the prescribed repetitions.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell One Arm Prone Hammer CurlRelated variationBarbell Biceps Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable RowComparable substituteStanding Biceps CurlComparable substituteCable Standing One Arm Hammer Curl with Rope Attachment

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