dumbbell one arm prone curl
dumbbell one arm prone curl — highlighted muscle: biceps

Muscles worked

biceps, forearms

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dumbbell one arm prone curl

Body part
upper arms
Equipment
dumbbell
Target muscle
biceps
Muscle group
forearms

Secondary muscles

forearms

How to perform it

  1. 1

    Lie face down on a flat bench with a dumbbell in one hand, palm facing down.

  2. 2

    Extend your arm fully, letting it hang straight down towards the floor.

  3. 3

    Keeping your upper arm stationary, curl the dumbbell up towards your shoulder by contracting your biceps.

  4. 4

    Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.

  5. 5

    Repeat for the desired number of repetitions, then switch arms.

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