One Arm Prone Dumbbell Curl

This isolation exercise targets mainly the biceps muscles of the arm. With this setup, the arms are forced to work more without any compensation movement from the trunk.

• This exercise variation helps train the biceps without any movement compensation.
• The unilateral setup also helps address imbalances between both arms.
• This exercise is a great addition to increase the biceps' size further.

• If not correctly executed, this exercise can injure the lower back, arms, and elbows.
• Proper execution and progression of resistance are advised to avoid injuries.
• Beginners should always start with light resistance and practice good form first.