Exercises / Upper arms / Dumbbell One Arm Prone Hammer Curl

Dumbbell One Arm Prone Hammer Curl

Dumbbell One Arm Prone Hammer Curl: step-by-step technique, the muscles it works and a demo clip. Equipment: dumbbell.

Technique demo: Dumbbell One Arm Prone Hammer Curl
Video and illustrations: Gym visual, licensed to AIron.Coach.
  • Equipmentdumbbell
  • Body partupper arms
Primary muscles
biceps, forearms
Secondary muscles
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How to do it

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

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