ArmsBicepsForearmsintermediateUncommon
Dumbbell One Arm Prone Curl
How to do it
- 1The dumbbell one arm prone curl is an isolation exercise targeting the biceps, performed while lying face down on a bench.
Coaching cues
- 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.
Equipment
dumbbell
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