Dumbbell One-Arm Prone Hammer Curl
Chest down on an incline bench, one arm hangs straight and curls a dumbbell thumb up; the hammer-grip version of the one-arm spider curl.
How to do it
Setup
Chest down on an incline bench, one arm hanging straight with a dumbbell in a neutral grip, the other hand on the bench.
Steps
- Curl the bell up thumb first, upper arm vertical.
- Squeeze at the top for a beat.
- Lower to a dead hang; switch arms after the set.
Common mistakes
Upper arm swinging forward: it hangs straight down all the way. Chest rising off the pad: stay on it. Grip rotating palm up: the thumb stays on top.
Breathing
Exhale on the curl, inhale lowering.
