dumbbell one arm prone hammer curl

How to do this exercise

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