Okay, so I'm going to go over with you how to do a prone hammer curl. Now prone just means that you're lying on your stomach. Anytime it says prone, you're on your stomach. Anytime it says supinator, you're probably on your back. The hammer curl part of this is just like the hammer curl that you would normally perform standing or seated, only this time you're going to be lying on your stomach. The benefit of being on your stomach is that it's going to support your upper body, so it's a lot more focus on the arm part of the workout. The hammer curl is going to focus on the thickness of your bicep and more on the forearm, okay. So to perform this, you're going to put your bench at an angle. Make sure you're that you're comfortable. Make sure that you're safe. You're not, you're not going to fall off. You want to be well balanced. Now you can have someone hand you the dumbbell just to be completely safe. Now starting position, you're not going to lockout your elbow, cuz that could do damage to it. You're always going to keep a soft elbow, always keep tension on that muscle. As you come up, squeeze, release slow. Now the benefit of this, because you're, you're, you're not using your back and your, your upper body is supported, you can really feel everything go into this. It's a very concentrated exercise. Um, there's really no way to cheat this exercise, so it's, it's tough, but it's great. Now your elbow, you don't want to bring forward, you don't want to bring back. You want to keep it right in that place that you started at the whole time. If it helps, you can use your other hand to support it. Come up, squeeze that muscle, squeeze that forearm. Release slow, return back down. Your hand is going to remain in neutral grip, meaning sideways. It's going to face your body the entire time, cuz that's what a hammer curl is. It's when your thumb is always up. Then after you perform 10 to 15 reps, move to the other arm, same thing. You always want to stay even. Symmetry is very important. And right now my forearm is burning. And that's a prone hammer curl. Good luck.