Category – Bicep Workouts

Primary Target Muscles – Biceps

Secondary Target Muscles – 

Variations – Prone Hammer Curl

Also Know As – Spider curl

How To Do A Prone Bicep Curl

Set an incline bench at a 45 degree angle and grab a dumbbell in each hand.  Sit down on the bench so that you are facing the incline and rest your chin, chest and stomach flat along the back side of the bench. Let your arms hang straight down.  With your palms facing forward curl the weights upwards until they reach your shoulders slowly lower the weights and repeat.

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