dumbbell one arm prone hammer curl - macro variation
A upper arms exercise targeting the biceps, performed with dumbbell.
How to do dumbbell one arm prone hammer curl - macro variation
Lie face down on a flat bench with a dumbbell in one hand, palm facing your body and arm fully extended.
Keep your upper arm stationary and curl the dumbbell towards your shoulder, contracting your biceps.
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
Repeat for the desired number of repetitions, then switch arms. Focus on macro movement.
Muscles worked
Primary (target)
Secondary
Related exercises
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