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Biceps · Dumbbell · Intermediate

How to do Dumbbell One Arm Prone Curl

The dumbbell one arm prone curl is an isolation exercise targeting the biceps, performed while lying face down on a bench. It emphasizes strict form and minimizes momentum, making it effective for biceps development.

Dumbbell One Arm Prone Curl demonstration
Primary muscle
Biceps
Also works
Forearms
Equipment
Dumbbell
Level
Intermediate
Category
Biceps

How to do Dumbbell One Arm Prone Curl, step by step

  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

Dumbbell One Arm Prone Curl works your biceps as the main mover, with help from your forearms.

Track Dumbbell One Arm Prone Curl in SPLYT

Dumbbell One Arm Prone Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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