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Biceps · Dumbbell · Intermediate

How to do Dumbbell One Arm Prone Hammer Curl

The dumbbell one arm prone hammer curl is an isolation exercise targeting the biceps and forearms. It is performed lying face down on a bench, curling a dumbbell with a neutral grip.

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

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

  1. Lie face down on a flat bench with a dumbbell in one hand, palm facing your body and arm fully extended.
  2. Keep your upper arm stationary and curl the dumbbell towards your shoulder, contracting your biceps.
  3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  4. Repeat for the desired number of repetitions, then switch arms.

Muscles worked

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

Track Dumbbell One Arm Prone Hammer Curl in SPLYT

Dumbbell One Arm Prone Hammer 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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