Animated GIF · Available via API
gif_boxDumbbell One Arm Prone Curl
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fitness_center Equipment
DumbbellCategory
strength
Mechanic
isolation
Cal/min
6.1
Force
pull
Dumbbell One Arm Prone Curl is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms.
list_alt Step-by-Step Instructions
Lie face down on a flat bench with a dumbbell in one hand, palm facing down.
Extend your arm fully, letting it hang straight down towards the floor.
Keeping your upper arm stationary, curl the dumbbell up towards your shoulder by contracting your biceps.
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
Repeat for the desired number of repetitions, then switch arms.
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