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Exercise 1665 · REF JWjujiY

Dumbbell One Arm Prone Curl exercise animation

Dumbbell One Arm Prone Curl

Category
Upper Arms
Equipment
Dumbbell
Target
Biceps

Curling one arm at a time while lying face-down changes the resistance curve compared to a standing curl and removes any chance of using hip or back momentum. That prone position is what makes it strict — there's simply no way to swing the weight up from face-down on a bench. It's a good technique check for anyone who suspects their standing curls rely more on momentum than they'd like to admit.

How to Do the Dumbbell One Arm Prone Curl

  1. Lie face down on a flat bench with a dumbbell in one hand, palm facing down.
  2. Extend your arm fully, letting it hang straight down towards the floor.
  3. Keeping your upper arm stationary, curl the dumbbell up towards your shoulder by contracting your biceps.
  4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.

Muscles Worked

The Dumbbell One Arm Prone Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have dumbbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable Close Grip Curl Cable · Biceps

FAQ

What muscles does the Dumbbell One Arm Prone Curl work?
The Dumbbell One Arm Prone Curl primarily targets the biceps, with the forearms as the main supporting muscle group.
What equipment do I need for the Dumbbell One Arm Prone Curl?
The Dumbbell One Arm Prone Curl is done with a dumbbell.
What's a good alternative to the Dumbbell One Arm Prone Curl?
If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.