Upper Arms Exercise · Dumbbell

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Dumbbell One Arm Prone Hammer Curl

Category

Upper Arms

Equipment

Dumbbell

Target

Biceps

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Curling one arm at a time with a neutral hammer grip while lying face-down combines two strictness features — no momentum from the prone position, and no help from the other arm. The neutral grip keeps working the brachialis and forearm the same way a standing hammer curl would, just without any cheating room. It's a demanding but effective way to isolate arm flexors completely.

How to Do the Dumbbell One Arm Prone Hammer Curl

1. Lie face down on a flat bench holding a dumbbell in one hand, palm facing your body and arm fully extended.
2. Without moving your upper arm, curl the dumbbell toward your shoulder, contracting your biceps.
3. Hold briefly at the top, then lower the dumbbell back down under control.
4. Continue for the target number of reps, then switch arms.

Muscles Worked

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

More Upper Arms Exercises

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

More Biceps Exercises

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

Equipment Alternatives

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

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

FAQ

What muscles does the Dumbbell One Arm Prone Hammer Curl work?

The Dumbbell One Arm Prone Hammer 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 Hammer Curl?

The Dumbbell One Arm Prone Hammer Curl is done with a dumbbell.

What's a good alternative to the Dumbbell One Arm Prone Hammer Curl?

If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.