Smart Workout Diary

Dumbbell One-Arm Bicep Curl Prone

The prone one-arm dumbbell biceps curl is an isolation exercise performed face down on a bench while curling a dumbbell with one arm. It primarily targets the biceps and helps develop elbow-flexion strength and controlled arm muscle development.

Demonstration

Dumbbell One-Arm Bicep Curl Prone — demonstration 1
Dumbbell One-Arm Bicep Curl Prone — demonstration 2

Instructions

  1. Set up a flat bench and place a dumbbell on the floor beside the side you will train first.
  2. Lie face down with your chest and hips supported, allowing the working arm to hang straight down over the side of the bench. Hold the dumbbell with a supinated, palm-forward grip.
  3. Keep your upper arm still and curl the dumbbell toward your shoulder by bending the elbow. Keep the wrist neutral and avoid lifting the shoulder.
  4. Pause briefly near the top, then lower the dumbbell slowly until the elbow is nearly straight. Complete the desired repetitions, set the dumbbell down safely, and repeat on the other side.
Muscle Group
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use a light, controllable load. Swinging or rotating the torso reduces biceps isolation.
  2. Keep the elbow pointed toward the floor and the upper arm quiet throughout each repetition.
  3. Lower under control rather than dropping the dumbbell; stop if the shoulder, elbow, or wrist becomes painful.
Exercise library