10 Best Dumbbell Prone Incline Hammer Curl Alternatives for Home

The Dumbbell Prone Incline Hammer Curl is done lying face down with dumbbells. Ranked closest by our scoring: the Dumbbell Prone Incline Curl, the Barbell Prone Incline Curl and the Spider Curl.

Dumbbell Prone Incline Hammer CurlWatch the Dumbbell Prone Incline Hammer Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Prone Incline Hammer Curl

The steps for the Dumbbell Prone Incline Hammer Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Dumbbell · Intermediate · Isolation

  1. Adjust the bench to a 45-degree incline.
  2. Lie face down on the bench with a dumbbell in each hand, palms facing each other.
  3. Allow your arms to hang straight down towards the floor, keeping your elbows slightly bent.
  4. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  5. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  6. Hold the contracted position for a brief pause as you squeeze your biceps.
  7. Inhale and slowly begin to lower the dumbbells back to the starting position.
  8. Repeat for the desired number of repetitions.

The 10 Best Dumbbell Prone Incline Hammer Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Prone Incline Hammer Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Prone Incline CurlPlay demonstration

    1. Dumbbell Prone Incline Curl

    96% match

    Biceps · Intermediate · Isolation

    Pick this when you want an easier version that still works the biceps.

    • Dumbbell
    How to perform it
    1. Adjust the bench to a 45-degree incline.
    2. Lie face down on the bench with your chest and stomach resting against it.
    3. Hold a dumbbell in each hand with your palms facing down and your arms fully extended.
    4. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    5. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
    6. Hold the contracted position for a brief pause as you squeeze your biceps.
    7. Inhale and slowly begin to lower the dumbbells back to the starting position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Dumbbell Prone Incline Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell Prone Incline Hammer Curl
    • Equipment: free weights, the same as the Dumbbell Prone Incline Hammer Curl
    • Body position: lying face down, the same as the Dumbbell Prone Incline Hammer Curl
  2. Barbell Prone Incline CurlPlay demonstration

    2. Barbell Prone Incline Curl

    95% match

    Biceps · Beginner · Isolation

    A good swap when you have a barbell to work with, and it still works the biceps.

    • Barbell
    How to perform it
    1. Set up an incline bench at a 45-degree angle.
    2. Lie face down on the bench with your chest and stomach resting against it.
    3. Hold a barbell with an underhand grip, shoulder-width apart.
    4. Extend your arms fully, allowing the barbell to hang down towards the floor.
    5. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    6. Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
    7. Hold the contracted position for a brief pause as you squeeze your biceps.
    8. Inhale and slowly begin to lower the barbell back to the starting position.
    9. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Dumbbell Prone Incline Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell Prone Incline Hammer Curl
    • Equipment: free weights, the same as the Dumbbell Prone Incline Hammer Curl
    • Body position: lying face down, the same as the Dumbbell Prone Incline Hammer Curl
  3. Spider Curl

    3. Spider Curl

    95% match

    Biceps · Intermediate · Isolation

    A good swap when you have an EZ bar to work with, and it still works the biceps.

    • Ez-barbell
    How to perform it
    1. Start out by setting the bar on the part of the preacher bench that you would normally sit on. Make sure to align the barbell properly so that it is balanced and will not fall off.
    2. Move to the front side of the preacher bench (the part where the arms usually lay) and position yourself to lay at a 45 degree slant with your torso and stomach pressed against the front side of the preacher bench.
    3. Make sure that your feet (especially the toes) are well positioned on the floor and place your upper arms on top of the pad located on the inside part of the preacher bench.
    4. Use your arms to grab the barbell with a supinated grip (palms facing up) at about shoulder width apart or slightly closer from each other.
    5. Slowly begin to lift the barbell upwards and exhale. Hold the contracted position for a second as you squeeze the biceps.
    6. Slowly begin to bring the barbell back to the starting position as your breathe in. .
    7. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Dumbbell Prone Incline Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell Prone Incline Hammer Curl
    • Equipment: free weights, the same as the Dumbbell Prone Incline Hammer Curl
    • Body position: lying face down, the same as the Dumbbell Prone Incline Hammer Curl
  4. Dumbbell One Arm Prone Hammer CurlPlay demonstration

    4. Dumbbell One Arm Prone Hammer Curl

    92% match

    Biceps · Beginner · Isolation

    Pick this when you want an easier single-arm version that still works the biceps.

    • Dumbbell
    How to perform it
    1. Lie face down on a flat bench with a dumbbell in one hand, palm facing your body and arm fully extended.
    2. Keep your upper arm stationary and curl the dumbbell towards your shoulder, contracting your biceps.
    3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
    4. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Prone Incline Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell Prone Incline Hammer Curl
    • Equipment: free weights, the same as the Dumbbell Prone Incline Hammer Curl
    • Body position: lying face down, the same as the Dumbbell Prone Incline Hammer Curl

Dumbbell Prone Incline Hammer Curl FAQ

What muscles does Dumbbell Prone Incline Hammer Curl work?

The move primarily targets the brachialis and brachioradialis while also loading the biceps brachii. The neutral (hammer) grip shifts torque away from supination, increasing brachialis activation through elbow flexion.

Can I build muscle without doing Dumbbell Prone Incline Hammer Curl?

Yes. You can build comparable biceps and brachialis size using standing or seated hammer curls, rope hammer curls on a cable, or neutral-grip pull variations with progressive overload. Ensure you match mechanical tension by keeping the humerus stable and progressively increasing load or volume.

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