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This position should allow you to lift more weight than with a standard hammer curl because you also place a lot of the demand on your upper back muscles.[17]

This exercise is essentially a dumbbell hammer curl from a row position. To perform, place your right knee on a flat bench with your left foot firmly on the ground to the side. Lean over so that your back is both straight and parallel to the floor. Then brace with your right hand against the bench. Lift the dumbbell with your left hand in the hammer position (with your palm facing toward your body). Initially let your arm hang straight down, and then simultaneously bring your arm up at the elbow as you also curl the dumbbell toward your pecs before lowering it again.Switch position to work the other arm.