Dumbbell Prone Alternate Hammer Curl

How to do it

Keep your forehead resting on the bench to stabilize your neck.

1. 1

   Lie face down on a bench with your arms hanging straight down and a dumbbell in each hand.

2. 2

   Perform a hammer curl with one arm, keeping your palm facing your torso.

3. 3

   Lower the dumbbell back to the starting position with control.

4. 4

   Alternate arms and repeat for the desired number of repetitions.

Common mistakes

• ✕Swinging the dumbbell up with momentum
• ✕Rotating the forearm during the curl
• ✕Lifting the chest off the bench each rep