One Arm Prone Dumbbell Curl Instructions
- Set up for the one arm prone incline dumbbell curl by setting an adjustable bench to an angle of around 30-40 degrees.
- Grab a dumbbell with your weakest arm (usually your left) and position yourself with your chest on the back of the bench (prone position).
- Your feet should be used for stability on the floor, your shoulders should be about level with the top of the bench and one arm should be hanging - holding the dumbbell with an underhand grip (palms facing up).
- You can use the free arm for stability.
- Put the tension on your bicep by slightly bending your hanging arm. This is the starting position for the exercise.
- Keeping your elbow fixed, slowly curl the dumbbell up as far as possible.
- Squeeze the bicep, and then slowly lower the dumbbell back to the starting position.
- Repeat for desired reps, and then repeat for the other arm.
- Keep the rep timing slow and control the weight on the way down.
- Use a full range of motion by allowing the weight to go almost all the way down, while keeping the tension on the bicep muscle.
- Keep your elbow fixed. Don't allow it to come forward as you curl the weight up. Only your forearm should be moving.