Dumbbell One Arm Prone Curl
An exercise for the Upper Arms - correct movement demonstrated with detailed steps.
● Step by step
- 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.
● Muscles worked
Biceps (primary)Forearms
