Dumbbell One Arm Prone Hammer Curl
Strengthen your biceps and forearms with the Dumbbell One Arm Prone Hammer Curl. Lying face down on an incline bench, this variation isolates the arm
Description
This exercise involves curling a dumbbell in one hand while in a prone position to target the biceps. It uses a hammer grip, which engages the forearms as well.
How to Do Dumbbell One Arm Prone Hammer Curl
- 1Setup
Lie prone (face down) on an incline bench set at a 30-45 degree angle, allowing one arm to hang straight down towards the floor.
- 2Setup
Hold a dumbbell in that hand with a neutral (hammer) grip, palm facing your body, ensuring your shoulder is stable and not shrugging.
- 3
Keeping your upper arm stationary, exhale and slowly curl the dumbbell upwards towards your shoulder, contracting your biceps and forearms.
- 4
Continue curling until the dumbbell is near your shoulder, ensuring your wrist remains straight and your elbow stays tucked close to your body.
- 5
Inhale and slowly lower the dumbbell back to the starting position with control, fully extending your arm to feel a stretch in the biceps.
Tips
- Focus on squeezing your biceps and forearms at the top of the movement to maximize muscle contraction, imagining you're trying to touch your shoulder with the dumbbell.
- Maintain a stable torso throughout the exercise by engaging your core, preventing any rocking or swinging that could introduce momentum.
- Keep your elbow fixed and pointing downwards, ensuring the movement comes solely from the elbow joint and isolates the target muscles effectively.
- Control both the lifting and lowering phases of the curl; a slow, controlled eccentric (lowering) phase enhances muscle growth and reduces injury risk.
Common Mistakes
- ×Swinging the dumbbell using momentum rather than muscle engagement; fix this by selecting a lighter weight and focusing on a strict, controlled movement.
- ×Allowing the elbow to move forward or flare out during the curl; fix this by keeping your upper arm perpendicular to the floor and only bending at the elbow.
- ×Not fully extending the arm at the bottom of the movement, which limits the range of motion; fix this by allowing the dumbbell to fully descend until your arm is straight before initiating the next repetition.
Variations
Dumbbell One Arm Standing Hammer Curl
Strengthen your biceps and forearms with the Dumbbell One Arm Standing Hammer Curl. This effective exercise builds arm size and grip strength.
Dumbbell One Arm Seated Hammer Curl
Perform the Dumbbell One Arm Seated Hammer Curl to build strong, well-defined forearms and biceps.
Dumbbell One Arm Prone Curl
Target your biceps with the dumbbell one-arm prone curl. This isolation exercise minimizes momentum, ensuring a strict curl for peak bicep contraction.
Dumbbell Alternate Seated Hammer Curl
Build powerful biceps and forearms with the Dumbbell Alternate Seated Hammer Curl. This exercise isolates your arm muscles for focused strength and growth.
Related Exercises
Dumbbell Biceps Curl Squat
Combine a squat and biceps curl to build strength in your legs, glutes, and arms. This dynamic exercise improves full-body coordination and muscle
Dumbbell Seated Drag Curl
Perform seated dumbbell drag curls to isolate your biceps. This unique curl variation emphasizes peak contraction by keeping elbows back and dumbbells
Dumbbell Seated Bicep Curl
Build stronger, more defined biceps with the dumbbell seated bicep curl. This isolation exercise effectively targets the biceps for superior arm
Dumbbell Lying Supine Biceps Curl
Perform dumbbell biceps curls while lying supine on a bench to isolate your biceps.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Body Up
Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.
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