dumbbell one arm prone hammer curl
- Target
- biceps
- Secondary
- forearms
- Equipment
- dumbbell
- Body part
- upper arms
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.
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