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Exercises

Dumbbell one arm prone curl

Dumbbell one arm prone curl

Difficulty

Intermediate

Category

Strength

Target Muscle

Biceps

Secondary Muscles

forearms

Equipment

Dumbbell

Body Part

Upper arms

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.

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.

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.

How to Do the Dumbbell one arm prone curl

How to Do the Dumbbell one arm prone curl

How to Do the Dumbbell one arm prone curl

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.

Related Exercises

Related Exercises

Dumbbell incline inner biceps curl

Dumbbell standing zottman preacher curl

Dumbbell lunge with bicep curl

Cable reverse preacher curl

Kettlebell double alternating hang clean

Dumbbell reverse preacher curl

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