TETSUDumbbell One Arm Prone Hammer Curl
The Dumbbell One Arm Prone Hammer Curl is a dumbbell exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 4 steps below for correct form, with an animated demonstration.
How to do the Dumbbell One Arm Prone Hammer Curl
- Lie face down on a flat bench with a dumbbell in one hand, palm facing your body and arm fully extended.
- Keep your upper arm stationary and curl the dumbbell towards your shoulder, contracting your biceps.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Common questions
What muscles does the Dumbbell One Arm Prone Hammer Curl work?
The Dumbbell One Arm Prone Hammer Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Dumbbell One Arm Prone Hammer Curl?
You need a dumbbell to perform the Dumbbell One Arm Prone Hammer Curl.
How many sets and reps of the Dumbbell One Arm Prone Hammer Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell One Arm Prone Hammer 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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