Movement · Upper Arms
Lie face down on a flat bench with a dumbbell in one hand, palm facing down. Extend your arm fully, letting it hang straight down towards the floor. Keeping your upper arm stationary, curl the dumbbell up towards your shoulder by contracting your biceps. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. Repeat for the desired number of repetitions, then switch arms.
Technique
Lie face down on a flat bench with a dumbbell in one hand, palm facing down.
Extend your arm fully, letting it hang straight down towards the floor.
Keeping your upper arm stationary, curl the dumbbell up towards your shoulder by contracting your biceps.
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
Repeat for the desired number of repetitions, then switch arms.
Training plans
No current ScoreDive plan references this exercise.
Move within a comfortable range and use qualified coaching when learning unfamiliar exercises or using equipment. This educational content is not medical advice.
