Dumbbell One Arm Prone Hammer Curl

A unilateral isolation arm exercise performed face down on an incline bench using a dumbbell with a neutral (hammer) grip. The working arm hangs freely beneath the bench, creating a strong stretch in the biceps and forearm muscles at the start position. The movement involves curling the dumbbell upward by flexing the elbow while keeping the upper arm stable and close to the bench to minimize shoulder involvement. The exercise emphasizes strict control and a slow eccentric phase to maintain continuous tension across the full range of motion.

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