The Dumbbell One Arm Prone Curl is a strength training exercise that targets the biceps. It is performed laying face down on a bench, allowing for isolated work on each arm.
How to perform
Step by step instructions:1. Begin by laying face down on an incline bench with a dumbbell in one hand, palm facing up.
2. Extend your arm down towards the floor, keeping your elbow slightly bent.
3. Slowly curl the weight towards your shoulder, keeping your upper arm stationary. Squeeze your bicep at the top of the movement.
4. Lower the weight back down to the starting position in a controlled manner.
5. Repeat for the desired number of reps on one arm before switching to the other arm.
6. Ensure proper form throughout the exercise, avoiding swinging or using momentum to lift the weight.
7. Remember to breathe throughout the movement and engage your core for stability.
8. Avoid using excessively heavy weights that can compromise form and increase the risk of injury.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.