10 Best Dumbbell Prone Incline Hammer Curl Alternatives for Home

Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Dumbbell Prone Incline Curl

   96% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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. Play demonstration

   2. Barbell Prone Incline Curl

   95% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

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

   How to perform this exercise

   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. 

   3. Spider Curl

   95% match

   • Biceps
   • Ez-barbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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. Play demonstration

   4. Dumbbell One Arm Prone Hammer Curl

   92% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

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

   How to perform this exercise

   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
5. Play demonstration

   5. Dumbbell Incline Hammer Curl

   91% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on an incline bench with a dumbbell in each hand, palms facing your torso and arms fully extended.
   2. Keep your back against the bench and your feet flat on the floor.
   3. While keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   4. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly begin to lower the dumbbells back to the starting position.
   7. 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 on your back, not lying face down
6. Play demonstration

   6. Dumbbell Seated Hammer Curl

   91% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with a dumbbell in each hand, palms facing your torso and arms extended straight down.
   2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   3. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale and slowly begin to lower the dumbbells back to the starting position.
   6. 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: seated, not lying face down
7. Play demonstration

   7. Dumbbell Seated Neutral Wrist Curl

   91% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing each other.
   2. Rest your forearms on your thighs, allowing the dumbbells to hang down.
   3. Keeping your wrists in a neutral position, curl the dumbbells up towards your shoulders.
   4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
   5. 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: seated, not lying face down
8. 

   8. Hammer Curls

   91% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
   2. The palms of the hands should be facing your torso. This will be your starting position.
   3. Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
   4. After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
   5. 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: standing, not lying face down
9. 

   9. Preacher Hammer Dumbbell Curl

   91% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip).
   2. As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
   3. As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbells are at shoulder height.
   4. Squeeze the biceps hard for a second at the contracted position and 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: seated, not lying face down
10. Play demonstration

    10. Dumbbell Peacher Hammer Curl

    91% match

    • Biceps
    • Dumbbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Stand up straight with a dumbbell in each hand, palms facing your torso.
    2. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
    3. This will be your starting position.
    4. Now, keeping the 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. Then, inhale and slowly begin to lower the dumbbells back to the starting position.
    8. 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: seated, not lying face down