Band Prone Incline Hammer Curl
Band Prone Incline Hammer Curl Exercise Description
The Band Prone Incline Hammer Curl is a strict, chest-supported curl that targets the elbow flexors with a neutral (hammer) grip. The neutral grip emphasizes the brachialis and brachioradialis while the biceps brachii assists, promoting strong forearm alignment and reducing wrist strain compared with a supinated curl. Lying prone on an incline bench stabilizes the torso, limits momentum, and helps keep the shoulder joint quiet so the movement occurs primarily at the elbow. A resistance band adds ascending resistance—the tension increases as you curl—encouraging controlled intent through the top half of the range. Maintaining a neutral spine, lightly set scapulae, and steady wrist position supports clean mechanics and predictable loading throughout the curl.
- Muscle Groups: Biceps, Forearms
- Target Muscles: Brachialis, Brachioradialis
- Assisting Muscles: Biceps Brachii - Short Head
- Stabilizing Muscles: Rhomboid Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Lower Arms, Upper Arms
- Body Surface: Front, Side
- Body Symmetry: Bilateral
- Equipment: Resistance Band
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Elbow Flexors
- Joint Involvement: Single-joint
- Muscle Location: Lower Bicep, Top Forearm
- Movement Direction: Vertical
- Muscle Position: Anterior, Lateral
- Gender: Male
How To Do The Band Prone Incline Hammer Curl Exercise
‘- Set a low-to-moderate incline bench and securely anchor a resistance band beneath the bench or to a low anchor directly under your shoulders.
– Hold an end of the band in each hand with a neutral grip (palms facing each other); let the band lengths match.
– Lie prone with your chest and upper abdomen supported, feet on the floor, head in line with your spine.
– Let your arms hang straight down from the shoulder; elbows fully extended but not locked; wrists neutral; thumbs pointing up.
– Lightly retract and depress your scapulae to create a stable base without shrugging.
– Curl by flexing the elbows, keeping upper arms vertical under the shoulders; avoid letting the elbows drift forward.
– Continue until your forearms approach vertical or hands near the bench edge without losing neutral wrist.
– Pause briefly; lower under control until elbows are straight again without hyperextending.
– Keep ribs supported on the pad, glutes lightly engaged, and neck neutral the entire time.
– Breathe steadily—exhale as you curl, inhale as you lower.
– Avoid: chest lifting off the pad, elbow flare, shoulder shrugging, and bending the wrists as band tension increases.
Band Prone Incline Hammer Curl Tips
‘- Set the bench to a low-to-moderate incline and anchor the band directly under your shoulders for a straight line of pull.
– Make sure both band lengths match before lying down so resistance is even on each side.
– Use a neutral grip with palms facing each other and thumbs pointing up to maintain the hammer position.
– Let your arms hang straight down with elbows fully extended but not locked and wrists neutral before starting each curl.
– Lightly retract and depress your scapulae to create a stable base without shrugging.
– Keep your upper arms vertical under your shoulders and avoid letting your elbows drift forward as you curl.
– Curl until your forearms approach vertical or your hands near the bench edge, while keeping your wrists neutral.
– Lower the band under control until your elbows are straight again, avoiding any hyperextension.
– Keep your ribs/chest on the pad, glutes lightly engaged, and neck neutral; avoid lifting the chest, elbow flare, shoulder shrugging, or bending the wrists as tension increases.
– Breathe steadily—exhale as you curl up, inhale as you lower.
Band Prone Incline Hammer Curl Beginner Introduction
The Band Prone Incline Hammer Curl is a banded arm curl performed face-down on an angled bench with a palms-facing grip. With the chest supported, the torso stays relatively still while the movement centers on bending at the elbows. This setup places strong emphasis on the elbow flexors, especially the lower bicep and forearms, with the biceps assisting the motion. Because the hands stay in a neutral position, the exercise is often used when a lifter wants solid forearm alignment and a curl that can feel easier on the wrists than a traditional palm-up style.
During the curl, the band stretches more as the hands travel upward, so resistance gradually increases toward the top of the movement. Arms hang under the shoulders at the start, then curl up against the band while the spine remains long and the shoulder blades lightly anchored against the ribcage. A steady wrist position and calm upper body highlight controlled, momentum-free arm work, encouraging clean technique and predictable loading through each repetition.