dumbbell one arm prone curl

How to perform it

Lie face down on a flat bench with a dumbbell in one hand, palm facing down. Extend your arm fully, letting it hang straight down towards the floor. Keeping your upper arm stationary, curl the dumbbell up towards your shoulder by contracting your biceps. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. Repeat for the desired number of repetitions, then switch arms.

1. 1Lie face down on a flat bench with a dumbbell in one hand, palm facing down.
2. 2Extend your arm fully, letting it hang straight down towards the floor.
3. 3Keeping your upper arm stationary, curl the dumbbell up towards your shoulder by contracting your biceps.
4. 4Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
5. 5Repeat for the desired number of repetitions, then switch arms.