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All exercises

Dumbbell one arm prone curl

Intermediate

Dumbbell one arm prone curl is a isolation dumbbell exercise for the biceps, also working the forearms.

Trained one side at a time.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Dumbbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Lie face down on a flat bench with a dumbbell in one hand, palm facing down.
  2. 2Extend your arm fully, letting it hang straight down towards the floor.
  3. 3Keeping your upper arm stationary, curl the dumbbell up towards your shoulder by contracting your biceps.
  4. 4Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  5. 5Repeat for the desired number of repetitions, then switch arms.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Barbell prone incline curlBarbell
  • Ez-bar biceps curl (with arm blaster)EZ bar
  • Barbell drag curlBarbell
  • Dumbbell one arm prone hammer curlDumbbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Dumbbell alternate biceps curlDumbbell
  • Dumbbell alternate biceps curl (with arm blaster)Dumbbell

Harder variations

  • Dumbbell seated one arm bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell alternating bicep curl with leg raised on exercise ballDumbbell
  • Dumbbell bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell biceps curl v sit on bosu ballDumbbell
Logged today · 90 seconds restDumbbell one arm prone curl

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