Dumbbell Prone Alternate Hammer Curl

Expert Advice

Keep your elbows stationary and focus on the contraction of your forearm muscles.

Lie face down on a bench with your arms hanging straight down and a dumbbell in each hand.
Perform a hammer curl with one arm, keeping your palm facing your torso.
Lower the dumbbell back to the starting position with control.
Alternate arms and repeat for the desired number of repetitions.

Primary

Forearms100%

Equipment

Dumbbell

Special Bench

Exercise Type

Strength