Band Prone Incline Hammer Curl

Band Prone Incline Hammer Curl demonstration gif

Instructions:

  • 1Secure a band under your feet and place your chest on a bench set at an inclined position.
  • 2With palms facing each other, hold the band.
  • 3Slowly curl your hands towards your shoulders.
  • 4Hold the position at tension peak for a second.
  • 5Slowly lower the band back to the starting position.

Tips:

  • Keep your elbows stationary throughout the exercise.
  • Perform the exercise in a controlled motion.
  • Aim for a complete range of motion.
  • Avoid using your back or shoulders to lift the band.

Band Prone Incline Hammer Curl: A Comprehensive Guide

The Band Prone Incline Hammer Curl is an effective exercise designed to target the upper arms, specifically the biceps. Utilizing a resistance band enhances the intensity of this workout, making it a fantastic addition to any strength-training routine. This exercise is especially beneficial for those looking to develop arm strength while maintaining a neutral wrist position, reducing the risk of injury.

To perform the Band Prone Incline Hammer Curl, set up a resistance band anchored securely at a low point. Lying on an incline bench with your arms hanging straight down, grasp the band with both hands in a neutral grip (palms facing each other). As you lift your arms, engage the biceps and maintain control throughout the movement. This exercise can also be referred to as the incline hammer curl with bands and is usually performed for a set number of repetitions or time, depending on your fitness goals.

How to Perform the Exercise

  1. Securely anchor the resistance band at a low point.
  2. Adjust an incline bench to a comfortable angle and lie face down, allowing your arms to hang freely.
  3. Grip the resistance band with a neutral grip, ensuring that your elbows remain close to your sides.
  4. Engage your core and pull the band towards your shoulders, focusing on contracting the biceps.
  5. Lower the band back to the starting position with control.

Tips for Success

  • Start with a lighter resistance band to master the form before progressing to heavier bands.
  • Focus on controlling the movement rather than rushing through repetitions for optimal muscle engagement.
  • Incorporate this exercise into your upper arm workout routine for balanced muscle development.
  • Be mindful of your elbow position; keeping them steady helps to isolate the bicep muscles effectively.

Integrating the Band Prone Incline Hammer Curl into your workout regimen will not only enhance your upper arm strength but also contribute to your overall fitness goals. Whether you are a beginner or an experienced fitness enthusiast, this exercise is an excellent choice for building strength and definition in the arms.

Band Prone Incline Hammer Curl Muscles Worked

Arms

Back

Core

Legs