# Single-Arm Prone Incline Hammer Curl

URL: https://heatsy.app/ex/one-arm-prone-hammer-curl

Also known as: One-Arm Prone Neutral Dumbbell Curl, One-Arm Prone Incline Hammer Curl

Variation of: [Prone Incline Dumbbell Curl](https://heatsy.app/ex/prone-incline-dumbbell-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](https://heatsy.app/ex/dumbbell-reverse-spider-curl)
- [Single-Arm Reverse-Grip Dumbbell Spider Curl](https://heatsy.app/ex/one-arm-dumbbell-reverse-spider-curl)
- [Single-Arm Prone Incline Curl](https://heatsy.app/ex/one-arm-prone-dumbbell-curl)
- [Prone Incline Hammer Curl](https://heatsy.app/ex/prone-incline-hammer-curl)

## Alternatives

- [Incline Dumbbell Curl](https://heatsy.app/ex/incline-dumbbell-curl)
- [Preacher Curl](https://heatsy.app/ex/preacher-curl)