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All exercises

Dumbbell one arm prone hammer curl

Intermediate

Dumbbell one arm prone hammer 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 your body and arm fully extended.
  2. 2Keep your upper arm stationary and curl the dumbbell towards your shoulder, contracting your biceps.
  3. 3Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  4. 4Repeat 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
  • Olympic barbell hammer curlBarbell
  • Ez-bar biceps curl (with arm blaster)EZ bar
  • Dumbbell one arm prone curlDumbbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Lever hammer grip preacher curlMachine
  • Dumbbell alternate biceps curlDumbbell

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 hammer curl

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