Category – Bicep Workouts

Primary Target Muscles – Biceps

Secondary Target Muscles – Forearms

Variations – Prone Curl

Also Know As – Spider Hammer Curl

How To Do A Prone Hammer 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 inwards curl the weights upwards until they reach your shoulders slowly lower the weights and repeat your number of reps required.

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