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Dumbbell One Arm Prone Hammer Curl demonstration
Equipmentdumbbell
Difficultyintermediate
bicepsupper arms

Dumbbell One Arm Prone Hammer Curl

The dumbbell one arm prone hammer curl is an isolation exercise targeting the biceps and forearms. It is performed lying face down on a bench, curling a dumbbell with a neutral grip.

Step-by-Step Form & Technique

  1. 1.Lie face down on a flat bench with a dumbbell in one hand, palm facing your body and arm fully extended.
  2. 2.Keep your upper arm stationary and curl the dumbbell towards your shoulder, contracting your biceps.
  3. 3.Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  4. 4.Repeat for the desired number of repetitions, then switch arms.

Secondary Muscles

forearms

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