Dumbbell one arm prone hammer curl Exercise Guide: How to Do It & Muscles Worked

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.

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.

Difficulty

Intermediate

Related Exercises

Dumbbell incline inner biceps curl

Dumbbell standing zottman preacher curl

Dumbbell one arm prone curl

Cable reverse preacher curl

Kettlebell double alternating hang clean

Dumbbell lunge with bicep curl

Lose weight. Know it's working.

Track what you eat, understand what you burn, and see your progress take shape.

Coming soon to iPhone. Get notified when we launch.

Lose weight. Know it's working.

Track what you eat, understand what you burn, and see your progress take shape.

Coming soon to iPhone. Get notified when we launch.

Lose weight. Know it's working.

Track what you eat, understand what you burn, and see your progress take shape.

Coming soon to iPhone. Get notified when we launch.