bicepsdumbbell
dumbbell one arm prone curl
dumbbell one arm prone curl is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Lie face down on a flat bench with a dumbbell in one hand, palm facing down.
Step 2. Extend your arm fully, letting it hang straight down towards the floor.
Step 3. Keeping your upper arm stationary, curl the dumbbell up towards your shoulder by contracting your biceps.
Step 4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
Muscles & body parts
Primary muscles
biceps
Secondary muscles
forearms
Primary body parts
biceps
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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