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Dumbbell Single Spider Curl with Chest Support

Performing the: A Step-by-Step Tutorial Dumbbell Single Spider Curl with Chest Support

Position yourself chest-down on the bench with your knees slightly bent and feet firmly on the ground, hold a dumbbell in each hand with your palms facing away from you.
Extend your arms fully so that they are perpendicular to the ground, this is your starting position.
Slowly curl the dumbbell in one hand towards your shoulder, while keeping your upper arm stationary, exhale as you perform this movement.
Lower the dumbbell back down to the starting position in a controlled manner while inhaling, then repeat the movement with the other arm, alternating between both arms for the desired number of repetitions.