Keep each rep smooth and controlled so your muscles — not momentum — do the work. Alternatively, set up perpendicular to the bench, so only your upper back is supported, as shown here. No bench?
Of course, most of the sites with information on this were full of woo and pseudoscience, so who knows.
You can still keep the hammer curls in your routine...
Sure I feel them getting a little workout on the Close hand pulldowns..
Abs on Mon and Thurs 6 sets each time at the end of workout.
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