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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

Intermediate
Isolation
Pull
45s per set1 min rest
Upper Arms
Dumbbell

Variations of Dumbbell One Arm Prone Hammer Curl

Dumbbell One Arm Standing Hammer Curl exercise targeting Upper Arms
Isolation

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.

Intermediate
Upper ArmsDumbbell
Dumbbell One Arm Seated Hammer Curl exercise targeting Upper Arms
Isolation

Dumbbell One Arm Seated Hammer Curl

Perform the Dumbbell One Arm Seated Hammer Curl to build strong, well-defined forearms and biceps.

Intermediate
Upper ArmsDumbbell
Dumbbell One Arm Prone Curl exercise targeting Upper Arms
Isolation

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.

Intermediate
Upper ArmsDumbbell
Dumbbell Alternate Seated Hammer Curl exercise targeting Upper Arms
Isolation

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.

Intermediate
Upper ArmsDumbbell

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.

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How to Do Dumbbell One Arm Prone Hammer Curl

  1. 1
    Setup

    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.

  2. 2
    Setup

    Hold a dumbbell in that hand with a neutral (hammer) grip, palm facing your body, ensuring your shoulder is stable and not shrugging.

  3. 3

    Keeping your upper arm stationary, exhale and slowly curl the dumbbell upwards towards your shoulder, contracting your biceps and forearms.

  4. 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. 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.

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Frequently Asked Questions

Is Dumbbell One Arm Prone Hammer Curl good for beginners?
Dumbbell One Arm Prone Hammer Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell One Arm Prone Hammer Curl?
You need Dumbbell to perform Dumbbell One Arm Prone Hammer Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell One Arm Prone Hammer Curl?
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.
What are common mistakes when doing Dumbbell One Arm Prone Hammer Curl?
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.

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