Smart Workout Diary

Dumbbell One-Arm Hammer Curl Prone

The prone one-arm dumbbell hammer curl is an isolation exercise performed face down on an incline bench while holding a dumbbell with a neutral grip. It primarily trains the biceps and brachialis, with meaningful involvement from the forearms. The supported position limits body swing and helps build controlled arm strength and muscle.

Demonstration

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

Instructions

  1. Set an incline bench to a comfortable moderate angle and lie face down with your chest supported, feet firmly on the floor.
  2. Hold one dumbbell in one hand with the arm hanging straight down and the palm facing inward; keep the upper arm close to the bench.
  3. Brace your torso and keep the shoulder still. Curl the dumbbell upward by bending the elbow while maintaining the neutral hammer grip.
  4. Pause briefly near the top when the forearm approaches vertical, without lifting the elbow or twisting the wrist.
  5. Lower slowly until the elbow is straight but not forcefully locked, then complete the repetitions before changing arms.
Muscle Group
Biceps
Other Muscle Groups
Brachioradialis
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use a manageable load. If you must move the shoulder or shift your torso, reduce the weight.
  2. Keep the wrist neutral and squeeze the handle without bending the wrist backward or forward.
  3. Control the lowering phase. Avoid dropping the dumbbell; a steady descent keeps tension on the elbow flexors.
Exercise library