Dumbbell Single-Arm Prone Hammer Curl

Arms · Dumbbell · Expert

How to do it

1. Lie face down on a flat bench with a dumbbell in one hand, palm facing your body and arm fully extended.
2. Keep your upper arm stationary and curl the dumbbell towards your shoulder, contracting your biceps.
3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
4. Repeat for the desired number of repetitions, then switch arms.

Muscles worked

Primary: Biceps
Secondary: Forearms

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Dumbbell Biceps Curl

Dumbbell Hammer Curl

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