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

This exercise primarily targets the biceps, especially the brachialis, while also engaging the forearm muscles. The prone position helps isolate the arm, minimizing shoulder involvement for a more focused biceps contraction.

What equipment do I need for the Dumbbell One-Arm Prone Hammer Curl?

You will need an incline bench and a dumbbell for this movement. If you don’t have an incline bench, you can use a flat bench set at an angle or even perform the exercise lying face down on a stability ball for a similar effect.

Is the Dumbbell One-Arm Prone Hammer Curl suitable for beginners?

Yes, beginners can perform this exercise if they start with a light dumbbell and focus on proper form. The prone position helps reduce momentum, making it easier to control the movement and avoid strain.

What are common mistakes to avoid while doing the Dumbbell One-Arm Prone Hammer Curl?

Avoid swinging your arm or using momentum, as this reduces muscle engagement and can strain your joints. Make sure to keep your upper arm still and control the dumbbell through the entire range of motion.

How many sets and reps should I do for the Dumbbell One-Arm Prone Hammer Curl?

For strength and size, aim for 3–4 sets of 8–12 reps per arm. If training for endurance, use lighter weight and perform 2–3 sets of 15–20 reps with strict form.

What safety tips should I follow for the Dumbbell One-Arm Prone Hammer Curl?

Always maintain a neutral wrist position to avoid strain, and keep your core engaged for stability. Choose a weight you can lift with full control, and avoid locking your elbow at the bottom of the movement.

Are there variations of the Dumbbell One-Arm Prone Hammer Curl?

Yes, you can perform it with both arms simultaneously or replace the dumbbell with a cable attachment for constant tension. Adjusting the bench angle can also change the muscle emphasis slightly, offering variety to your routine.

Dumbbell One-Arm Prone Hammer Curl

Target Muscles

Primary:

Biceps

Secondary:

Forearm

Equipment Required

Bench

Dumbbell

Exercise Type

Weight & Reps

How To Do

Lie face down on an incline bench with your chest supported and hold a dumbbell in one hand, arm hanging straight down with a neutral grip. Keeping your upper arm still, curl the dumbbell toward your shoulder, squeezing your biceps at the top, then lower it back down slowly. Maintain a controlled motion and avoid swinging your arm.

Step-by-Step Instructions

Adjust an incline bench to a comfortable angle, typically around 45 degrees, and lie face down on it with your chest supported by the bench.
Hold a dumbbell in one hand with a neutral grip (palm facing inward) and let your arm hang straight down toward the floor.
Keep your upper arm stationary and curl the dumbbell upward by bending your elbow, bringing the weight toward your shoulder.
Squeeze your biceps at the top of the movement and hold for a brief moment.
Slowly lower the dumbbell back to the starting position in a controlled manner.
Repeat for the desired number of repetitions, then switch to the other arm.

Explore more biceps exercises or bench exercises in our exercise library.

Alternative Exercises

Dumbbell Prone Incline Hammer Curl

Biceps

Bench • Dumbbell

Dumbbell One-Arm Prone Curl

Biceps

Bench • Dumbbell

Olympic Barbell Hammer Curl

Biceps

Barbell

Barbell Prone Incline Curl

Biceps

Bench • Barbell

Frequently Asked Questions

What muscles does the Dumbbell One-Arm Prone Hammer Curl work?: This exercise primarily targets the biceps, especially the brachialis, while also engaging the forearm muscles. The prone position helps isolate the arm, minimizing shoulder involvement for a more focused biceps contraction.
What equipment do I need for the Dumbbell One-Arm Prone Hammer Curl?: You will need an incline bench and a dumbbell for this movement. If you don’t have an incline bench, you can use a flat bench set at an angle or even perform the exercise lying face down on a stability ball for a similar effect.
Is the Dumbbell One-Arm Prone Hammer Curl suitable for beginners?: Yes, beginners can perform this exercise if they start with a light dumbbell and focus on proper form. The prone position helps reduce momentum, making it easier to control the movement and avoid strain.
What are common mistakes to avoid while doing the Dumbbell One-Arm Prone Hammer Curl?: Avoid swinging your arm or using momentum, as this reduces muscle engagement and can strain your joints. Make sure to keep your upper arm still and control the dumbbell through the entire range of motion.
How many sets and reps should I do for the Dumbbell One-Arm Prone Hammer Curl?: For strength and size, aim for 3–4 sets of 8–12 reps per arm. If training for endurance, use lighter weight and perform 2–3 sets of 15–20 reps with strict form.
What safety tips should I follow for the Dumbbell One-Arm Prone Hammer Curl?: Always maintain a neutral wrist position to avoid strain, and keep your core engaged for stability. Choose a weight you can lift with full control, and avoid locking your elbow at the bottom of the movement.
Are there variations of the Dumbbell One-Arm Prone Hammer Curl?: Yes, you can perform it with both arms simultaneously or replace the dumbbell with a cable attachment for constant tension. Adjusting the bench angle can also change the muscle emphasis slightly, offering variety to your routine.