Dumbbell one arm prone hammer curl
Biceps Dumbbells
How to do it
- 1Lie face‑down on a flat bench holding a dumbbell in one hand with the palm facing your body and the arm fully extended.
- 2Keep the upper arm still and curl the dumbbell toward your shoulder, contracting the biceps.
- 3Pause briefly at the top, then lower the dumbbell slowly back to the starting position.
- 4Repeat 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
See it moving
In the app every exercise comes with its animation and the muscle marked on the body, with the set timer and the rests counted.
See NiudThis 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.
