Beginner
DUMBBELL ONE ARM PRONE HAMMER CURL
Upper arms
Body Part
Biceps
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Biceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Lie face down on a flat bench with a dumbbell in one hand, palm facing your body and arm fully extended.
2
Step:2 Keep your upper arm stationary and curl the dumbbell towards your shoulder, contracting your biceps.
3
Step:3 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
4
Step:4 Repeat for the desired number of repetitions, then switch arms.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
