Dumbbell one arm prone curl

How to do it

1. 1Lie face‑down on a flat bench holding a dumbbell in one hand with the palm facing down.
2. 2Extend the arm fully, letting it hang straight toward the floor.
3. 3Keeping the upper arm still, curl the dumbbell toward your shoulder, contracting the biceps.
4. 4Pause briefly at the top, then lower the dumbbell slowly back to the start.
5. 5Repeat the desired number of reps, then switch arms.

More biceps exercises

• Barbell prone incline curlBarbell
• Barbell standing wide-grip curlBarbell
• Cable close grip curlCable
• Ez barbell reverse grip curlEZ bar
• Cable standing inner curlCable
• Dumbbell standing one arm concentration curlDumbbells
• Dumbbell lying wide curlDumbbells
• Barbell curlBarbell

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.