One Arm Pronated Curl

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MIDDLE

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Lie face up on a flat bench, holding a single dumbbell in your left hand, keeping your arm straight above your shoulder, with your palms facing away from you.

Keeping your upper arm vertical, smoothly lower your left hand down towards your right shoulder, aiming to make a 90-degree bend in your left arm.

Focus on keeping the movement smooth and under control, keeping your upper arm vertical, avoid letting your upper arm cross your body or extend out to your side.

Always make sure that any locking collars are securely fastened, it is best to perform this exercise with fixed weights that are small in size.