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Biceps · Intermediate

Dumbbell One Arm Prone Hammer Curl

Chest-supported single-arm neutral-grip curl with the arm hanging from a prone bench position.

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Exercise overview

Training details

BicepsForearms

Equipment

Dumbbell

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Start by lying face down on a bench with a dumbbell in one hand.
  2. 02Extend your arm straight down towards the floor.
  3. 03Curl the dumbbell up towards your shoulder, keeping your elbow close to your side.
  4. 04With control, lower the dumbbell back to the starting position.
  5. 05Repeat for the prescribed repetitions before switching arms.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Prone Alternate Hammer CurlRelated variationBarbell Biceps CurlRelated variationCable Biceps CurlRelated variationDumbbell Seated CurlRelated variationHammer CurlRelated variationPreacher Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable RowComparable substituteStanding Biceps CurlComparable substituteCable Standing One Arm Hammer Curl with Rope Attachment

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