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Dumbbell One-Arm Hammer Curl (Prone)

Dumbbell One-Arm Hammer Curl (Prone)

Target Muscle Groups
biceps muscle group imageMain

Biceps

forearms muscle group image

Forearms

Equipment
dumbbell equipment exampleMain

Dumbbell

Difficulty

beginner

Exercise Type

strength

Log Type

weight and reps

Instructions

Steps : 1.) Start by taking an adjustable bench and elevating it to around 30 degrees, with your legs extended behind you and toes on the floor, and your arms in front of you with a dumbbell in one hand. 2.) Hold the dumbbell in a neutral grip and let it hang towards the ground. 3.) Slowly elevate the weight up towards your shoulders, isolating your bicep, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Explore by Muscle

abs group image

Abs

back group image

Back

biceps group image

Biceps

cardio group image

Cardio

chest group image

Chest

forearms group image

Forearms

glutes group image

Glutes

shoulders group image

Shoulders

triceps group image

Triceps

upper_legs group image

Upper Legs

lower_legs group image

Lower Legs

Explore by Equipment

body group image

Body Weight

bands group image

Bands

barbell group image

Barbell

bench group image

Bench

dumbbell group image

Dumbbell

exercise_ball group image

Exercise Ball

ez_curl_bar group image

EZ Curl Bar

foam_roll group image

Foam Roll

kettlebell group image

Kettlebell

machine_cardio group image

Cardio Machine

machine_strength group image

Strength Machine

pullup_bar group image

Pullup Bar

weight_plate group image

Weight Plate

Alternative Biceps Exercises

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Dumbbell Incline Curlbanner

Dumbbell Incline Curl

Dumbbell Concentration Curlbanner

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Band Alternating Bicep Curl banner

Band Alternating Bicep Curl

Dumbbell Seated Hammer Curlbanner

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Dumbbell One-Arm Seated Curlbanner

Dumbbell One-Arm Seated Curl

Dumbbell Spider Curlbanner

Dumbbell Spider Curl

Cable Bicep Curl (Close Grip)banner

Cable Bicep Curl (Close Grip)

Dumbbell Reverse Spider Curlbanner

Dumbbell Reverse Spider Curl

Dumbbell Incline Alternating Hammer Curlbanner

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Cable One-Arm Concentration Curlbanner

Cable One-Arm Concentration Curl

Dumbbell Reverse Bicep Curl banner

Dumbbell Reverse Bicep Curl

Cable Drag Curlbanner

Cable Drag Curl

Dumbbell One-Arm Seated Hammer Curlbanner

Dumbbell One-Arm Seated Hammer Curl

Cable One-Arm Preacher Curlbanner

Cable One-Arm Preacher Curl

EZ Bar Preacher Curl (Close Grip)banner

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Cable Pulldown Bicep Curlbanner

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Dumbbell One-Arm Preacher Curlbanner

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Dumbbell Alternating Bicep Curl (Stability Ball)banner

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Cable Reverse Curlbanner

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Dumbbell Preacher Hammer Curlbanner

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Cable Dual Overhead Curl (Stability Ball)banner

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Dumbbell Incline Hammer Curlbanner

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Weight Plate Reverse Curlbanner

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Alternative Biceps Exercises

Dumbbell Alternating Bicep Curlbanner

Dumbbell Alternating Bicep Curl

Dumbbell Reverse Spider Curlbanner

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Cable One-Arm Preacher Curlbanner

Cable One-Arm Preacher Curl

Dumbbell Bicep Curl on Domebanner

Dumbbell Bicep Curl on Dome

Dumbbell Alternating Preacher Curlbanner

Dumbbell Alternating Preacher Curl

Cable Bicep Curl (Close Grip)banner

Cable Bicep Curl (Close Grip)

Dumbbell Hammer Curl on Stability Ballbanner

Dumbbell Hammer Curl on Stability Ball

Dumbbell One-Arm Bicep Curl on Stability Ball banner

Dumbbell One-Arm Bicep Curl on Stability Ball

Dumbbell One-Arm Seated Hammer Curlbanner

Dumbbell One-Arm Seated Hammer Curl

Dumbbell One-Arm Preacher Hammer Curlbanner

Dumbbell One-Arm Preacher Hammer Curl

Dumbbell Bicep Curl (Supine Wide Grip)banner

Dumbbell Bicep Curl (Supine Wide Grip)

Dumbbell Concentration Curlbanner

Dumbbell Concentration Curl

Cable One-Arm High Curlbanner

Cable One-Arm High Curl

Bicep Stretchbanner

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Dumbbell One-Arm Bicep Curlbanner

Dumbbell One-Arm Bicep Curl

Dumbbell Preacher Curlbanner

Dumbbell Preacher Curl

Barbell Spider Curlbanner

Barbell Spider Curl

Cable Seated Bicep Curlbanner

Cable Seated Bicep Curl

Barbell Curl (Close Grip)banner

Barbell Curl (Close Grip)

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Dumbbell Forward Lunge with Bicep Curl

Cable Bicep Curlbanner

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Weight Plate Reverse Curlbanner

Weight Plate Reverse Curl

Dumbbell Kneeling Bicep Curl (Stability Ball)banner

Dumbbell Kneeling Bicep Curl (Stability Ball)

Cable One-Arm Bicep Curlbanner

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Dumbbell Seated Alternating Hammer Curlbanner

Dumbbell Seated Alternating Hammer Curl