Dumbbell Prone Alternate Hammer Curl
Alternating hammer curls lying chest down on an incline bench, arms hanging; one arm curls while the other hangs still.
How to do it
Setup
Thumbs-forward grip on both bells, torso resting on an incline bench, arms long.
Steps
- Curl one bell up, thumb leading, upper arm vertical.
- Lower it fully before the other arm starts.
- Alternate arms, chest staying on the pad.
Common mistakes
Twisting the torso toward the working arm: both shoulders stay on the pad. Starting the next rep before the first arm is down: finish each rep fully. Swinging the hanging arm: it waits still.
Breathing
Exhale on each curl, inhale lowering.
