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Dumbbell One-Arm Hammer Curl (Prone)
Beginner - Strength - Isolation
Targeted Muscle Group
Biceps
Forearms
Recommended Equipment
Dumbbell
How to do it
Steps :
1.) Start by taking an adjustable bench and elevating it to around 30 degrees, with your legs extended behind you and toes on the floor, and your arms in front of you with a dumbbell in one hand.
2.) Hold the dumbbell in a neutral grip and let it hang towards the ground.
3.) Slowly elevate the weight up towards your shoulders, isolating your bicep, and hold for a count.
4.) Return back to the starting position.
5.) Repeat for as many reps and sets as desired.
