Prone Incline Hammer Curl.

Make every rep count.

1. 01

   Set an adjustable bench to ~30–40°. Grab two dumbbells.

2. 02

   Lie face down with your chest supported on the bench. Plant your feet firmly on the floor for stability.

3. 03

   Let your arms hang straight down with a neutral (hammer) grip—palms facing each other. Keep your shoulders down and back, and your upper arms relaxed.

4. 04

   Create tension by slightly unlocking your elbows (don’t fully relax at the bottom). This is your start.

5. 05

   Curl the dumbbells up in a smooth motion, keeping your elbows pointed toward the floor and your upper arms mostly still—no swinging.

6. 06

   Pause and squeeze your biceps, then lower slowly back to the start under control.

7. 07

   Repeat for your target reps, keeping the bench support doing the work—not momentum.