# Prone Incline Hammer Curl

URL: https://heatsy.app/ex/prone-incline-hammer-curl

Also known as: Spider Hammer Curl, Prone Incline Neutral-Grip Curl

Variation of: [Prone Incline Dumbbell Curl](https://heatsy.app/ex/prone-incline-dumbbell-curl)

Body region: Arms

## Muscles

- Main: Brachialis, Brachioradialis
- Helps: Biceps
- Holds: Flexor Carpi Radialis, Extensor Carpi Radialis Longus

## Equipment

- Dumbbells
- Adjustable Bench

## Technique

1. Set an adjustable bench to about 30 to 45 degrees and lie face down on it, chest on the pad.
2. Hold a dumbbell in each hand, palms facing each other, arms hanging vertically below the shoulders.
3. Curl the dumbbells up, thumbs leading, without moving your upper arms.
4. Squeeze at the top, then lower slowly until your arms are straight.

### Cues

- Keep the palms facing in the whole rep.
- Keep your chest on the bench.
- Keep the upper arms vertical.

### Common mistakes

- Turning the palms up during the curl.
- Swinging the elbows back to start the rep.
- Stopping short of straight arms at the bottom.

## Variations

- [Reverse-Grip Dumbbell Spider Curl](https://heatsy.app/ex/dumbbell-reverse-spider-curl)
- [Single-Arm Reverse-Grip Dumbbell Spider Curl](https://heatsy.app/ex/one-arm-dumbbell-reverse-spider-curl)
- [Single-Arm Prone Incline Curl](https://heatsy.app/ex/one-arm-prone-dumbbell-curl)
- [Single-Arm Prone Incline Hammer Curl](https://heatsy.app/ex/one-arm-prone-hammer-curl)

## Alternatives

- [Incline Dumbbell Curl](https://heatsy.app/ex/incline-dumbbell-curl)
- [Preacher Curl](https://heatsy.app/ex/preacher-curl)