Equipmentdumbbell
Difficultyintermediate
bicepsupper arms
Dumbbell One Arm Prone Curl
The dumbbell one arm prone curl is an isolation exercise targeting the biceps, performed while lying face down on a bench. It emphasizes strict form and minimizes momentum, making it effective for biceps development.
Step-by-Step Form & Technique
- 1.Lie face down on a flat bench with a dumbbell in one hand, palm facing down.
- 2.Extend your arm fully, letting it hang straight down towards the floor.
- 3.Keeping your upper arm stationary, curl the dumbbell up towards your shoulder by contracting your biceps.
- 4.Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- 5.Repeat for the desired number of repetitions, then switch arms.
Secondary Muscles
forearms
Track Dumbbell One Arm Prone Curl in RepEight
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