ArmsBicepsForearmsintermediateUncommon
Dumbbell One Arm Prone Hammer Curl
How to do it
- 1The dumbbell one arm prone hammer curl is an isolation exercise targeting the biceps and forearms.
Coaching cues
- 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.
Equipment
dumbbell
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