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Intermediate
Biceps
Dumbbell One Arm Prone Curl
This exercise works your arm muscles while you lie flat on your stomach on a bench. Lying down stops you from swinging your body, which forces your muscles to do all the work and leads to better results.
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How to Perform
- 1Lie on your stomach on a flat bench holding a weight in one hand with your palm facing the floor.
- 2Let your arm hang straight down toward the ground.
- 3Keep the top part of your arm still, then lift the weight up to your shoulder by squeezing your muscle.
- 4Hold the weight at the top for a second, then lower it slowly back down.
- 5Finish all your reps on one arm, then switch to the other arm.
Start Tracking Dumbbell One Arm Prone Curl
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