Dumbbell One Arm Prone Hammer Curl exercise animated demonstration

Animated GIF · Available via API

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Dumbbell One Arm Prone Hammer Curl

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Beginner

target Target Muscle Groups

Primary: Biceps accessibility Upper Arms
Forearms

fitness_center Equipment

Dumbbell

Category

strength

Mechanic

isolation

Cal/min

6.1

Force

pull

Dumbbell One Arm Prone Hammer 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

1

Lie face down on a flat bench with a dumbbell in one hand, palm facing your body and arm fully extended.

2

Keep your upper arm stationary and curl the dumbbell towards your shoulder, contracting your biceps.

3

Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.

4

Repeat for the desired number of repetitions, then switch arms.

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