Movement · Upper Arms
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.
Technique
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.
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.
