How to do the Dumbbell One Arm Prone Curl
Dumbbell One Arm Prone Curl is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms.
Dumbbell One Arm Prone Curl demonstration · © GymiaFit
Dumbbell One Arm Prone Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Dumbbell One Arm Prone Curl step by step
- 1Lie face down on a flat bench with a dumbbell in one hand, palm facing down.
- 2Extend your arm fully, letting it hang straight down towards the floor.
- 3Keeping your upper arm stationary, curl the dumbbell up towards your shoulder by contracting your biceps.
- 4Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- 5Repeat for the desired number of repetitions, then switch arms.
Dumbbell One Arm Prone Curl — questions
What muscles does the Dumbbell One Arm Prone Curl work?
The Dumbbell One Arm Prone Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Dumbbell One Arm Prone Curl?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell One Arm Prone Curl suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell One Arm Prone Curl?
Dumbbell Alternate Biceps Curl, Dumbbell Alternate Biceps Curl (with Arm Blaster), Dumbbell Alternate Hammer Preacher Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell One Arm Prone Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.