dumbbell one arm prone hammer curl
Body part:
upper arms
Equipment:
dumbbell
Body target:
biceps
Secondary muscles:
- forearms
Instructions:
- Lie face down on a flat bench with a dumbbell in one hand, palm facing your body and arm fully extended.
- Keep your upper arm stationary and curl the dumbbell towards your shoulder, contracting your biceps.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.