This exercise involves isometric flexion of the elbow, which targets the brachialis to build strength in the lower arms. As an auxiliary utility exercise, it should be supplemented by basic utility workouts that focus on the biceps brachii, a synergist to the prone curl. It places higher relative intensity on the head of the brachialis, while basic barbell curls balance out by placing absolute intensity on the head of the biceps brachii. The stabilizing muscles in this exercise include the wrist flexors, the middle trapezius and the brachioradialis. The synergist muscles include the brachioradialis and the biceps brachii. A balanced routine should begin with 2-4 sets, consisting of 8-10 repetitions each. The routine should gradually build toward 4-6 sets of 10-15 repetitions. Alternatively, start with a higher number of sets at a lower weight and add weight as needed. The sets should switch between arms, alternating every 1-2 sets to maintain comfort and relieve tension.
How to perform the prone hammer curl
Set an inclined bench at a 45 degree angle and grab a dumbbell in each hand, sit down on the bench so that you are facing the incline, and rest your chin, chest and stomach flat along the back side of the bench, let your arms hang straight down. Rotate the weights in towards your body, so that your palms face each other, flex your biceps at the top and return to the starting position.
