Dumbbell One Arm Prone Hammer Curl

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.