Dumbbell One-Arm Hammer Curl (Prone)
Beginner - Strength - Isolation

Dumbbell One-Arm Hammer Curl (Prone) exercise demonstration
Dumbbell One-Arm Hammer Curl (Prone) exercise
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Targeted Muscle Group

Biceps figure highlighted in blue

MAIN

Biceps

Forearms figure highlighted in blue

Forearms

Recommended Equipment

Dumbbell equipment

Dumbbell

How to do it

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.

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