Prone Incline Dumbbell Hammer Curl

Rest your chest on an incline bench and hold two dumbbells with palms facing each other.

Maintain your upper-arm and wrist positions as you curl both dumbbells together.

Slowly lower the load and straighten your elbows without swinging your upper arms.

This movement primarily works your biceps. Focus on controlling the motion through these muscles.

Avoid lifting with your shoulders or folding your wrists to curl the load.

Exhale as you curl and inhale as you lower.

Keep a thumbs-up hammer grip to distinguish this from a regular spider curl.