TETSUDumbbell One Arm Prone Curl
The Dumbbell One Arm Prone Curl is a dumbbell exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 5 steps below for correct form, with an animated demonstration.
bicepsupper arms
forearms
dumbbell
How to do the Dumbbell One Arm Prone Curl
- Lie face down on a flat bench with a dumbbell in one hand, palm facing down.
- Extend your arm fully, letting it hang straight down towards the floor.
- Keeping your upper arm stationary, curl the dumbbell up towards your shoulder by contracting your biceps.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Common questions
What muscles does the Dumbbell One Arm Prone Curl work?
The Dumbbell One Arm Prone Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Dumbbell One Arm Prone Curl?
You need a dumbbell to perform the Dumbbell One Arm Prone Curl.
How many sets and reps of the Dumbbell One Arm Prone Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell One Arm Prone Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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