Dumbbell One-Arm Prone Curl

How to do the Dumbbell One-Arm Prone Curl

1. 1Set an incline bench to a 45-degree angle.
2. 2Lie prone on the bench with your chest supported and feet firmly on the ground.
3. 3Hold a dumbbell in one hand with your arm fully extended.
4. 4Curl the dumbbell towards your shoulder, keeping your upper arm stationary.
5. 5Squeeze your bicep at the top of the movement.
6. 6Slowly lower the dumbbell back to the starting position.
7. 7Repeat for the desired number of repetitions before switching arms.

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