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Upper Arms
dumbbell one arm prone hammer curl
- Primary target
- Biceps
- Equipment
- Dumbbell
- Body part
- Upper Arms
- Secondary muscles
- Forearms
Secondary muscles
Forearms
Step by step
- 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.
How to perform
Lie face down on a flat bench with a dumbbell in one hand, palm facing your body and arm fully extended. Keep your upper arm stationary and curl the dumbbell towards your shoulder, contracting your biceps. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. Repeat for the desired number of repetitions, then switch arms.
