dumbbell one arm prone curl
dumbbell one arm prone curl exercise guide with muscles, equipment, animation and step-by-step instructions. Target: biceps. Equipment: dumbbell.
- Target muscle
- biceps
- Muscle group
- forearms
- Body part
- upper arms
- Equipment
- dumbbell
Secondary muscles
forearms
How to perform
- 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.