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

Muscles worked

biceps, forearms

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dumbbell one arm prone hammer 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 your body and arm fully extended.

  2. 2

    Keep your upper arm stationary and curl the dumbbell towards your shoulder, contracting your biceps.

  3. 3

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

  4. 4

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

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