Dumbbell One-Arm Prone Hammer Curl

How to do the Dumbbell One-Arm Prone Hammer Curl

1. 1Set an incline bench to a 45-degree angle.
2. 2Hold a dumbbell in one hand with a neutral grip (palm facing inward).
3. 3Lie prone on the bench with your chest and stomach against the pad.
4. 4Extend your arm fully downward.
5. 5Curl the dumbbell upward by flexing your elbow, keeping your upper arm stationary.
6. 6Squeeze your bicep at the top of the movement.
7. 7Slowly lower the dumbbell back to the starting position.
8. 8Repeat for the desired number of repetitions, then switch arms.

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