Single-Arm Prone Incline Hammer Curl

Body region

• Arms

Equipment

• Dumbbells
• Adjustable Bench

Technique

1. Set an adjustable bench to about 30 to 45 degrees and lie face down on it, chest on the pad.
2. Hold one dumbbell with the palm facing in, arm hanging vertically below the shoulder.
3. Curl the dumbbell up toward your shoulder without moving the upper arm, palm still facing in.
4. Lower slowly until the arm is straight, finish the set, then switch arms.

Cues

• Keep your chest on the bench.
• Keep the upper arm vertical.
• Hold the bench with the free hand.

Common mistakes

• Swinging the elbow back to start the rep.
• Rotating the palm up during the curl.
• Stopping short of a straight arm at the bottom.

Variations

• Reverse-Grip Dumbbell Spider Curl
• Single-Arm Reverse-Grip Dumbbell Spider Curl
• Single-Arm Prone Incline Curl
• Prone Incline Hammer Curl

Alternatives

• Incline Dumbbell Curl
• Preacher Curl