PRONE HAMMER CURL
- Set your bench to a 45* angle and lean into it, your legs out straight behind you and your chest supported on the bench.
- Let the dumbbells hang down in your extended arms, palms facing in towards each other. Having the biceps at this angle places them in a shortened range of motion, so the move may feel weird at first.
- Hammer curl the dumbbell up by squeezing your biceps hard. This grip position will also work your forearms hard.
- This exercise can be done in a single-arm, or double-arm fashion.