Dumbbell One Arm Prone Curl

Dumbbell One Arm Prone Curl

The Dumbbell One Arm Prone Curl is a fantastic exercise that targets the biceps, specifically the brachialis and brachioradialis muscles. It involves using a dumbbell to work one arm at a time, while being in a prone position. By lying face down on an exercise bench with your torso supported and one arm extended straight down towards the floor, you isolate the biceps of the working arm. This exercise not only helps in building strength and definition in your upper arms but also improves grip strength and stability. The one arm aspect of this exercise allows you to focus on each arm individually, which can help correct muscle imbalances or weaknesses between the left and right sides of your body. It also engages your core muscles, as you need to maintain stability throughout the movement. When performing the Dumbbell One Arm Prone Curl, it is important to maintain proper form throughout the exercise. Start with a weight that you can comfortably handle and gradually increase the resistance as your strength improves. Remember to control the movement and avoid using momentum to swing the weight up. Incorporating the Dumbbell One Arm Prone Curl into your fitness routine can offer a great way to add variety to your arm workouts and promote balanced muscle development. However, make sure to consult with a fitness professional or trainer to ensure that it is suitable for your specific fitness level and goals. Keep challenging yourself, stay consistent, and you'll see your biceps get stronger and more defined in no time!


  • Start by lying face down on a bench with a dumbbell in one hand and your arm extended straight down towards the floor.
  • Keeping your elbow fixed in place, slowly curl the dumbbell up towards your shoulder by contracting your bicep.
  • Continue to curl until your bicep is fully contracted and the dumbbell is at shoulder level.
  • Hold the contracted position for a brief pause, focusing on squeezing your bicep.
  • Slowly lower the dumbbell back down to the starting position while maintaining control and tension in your bicep.
  • Repeat the movement for the desired number of reps and then switch arms.
  • Remember to keep your body stable throughout the exercise by engaging your core and keeping your back straight.
  • Choose an appropriate dumbbell weight that challenges you but allows you to maintain proper form.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to ensure maximum effectiveness.
  • Engage your core muscles to stabilize your body and prevent unnecessary movement.
  • Start with a weight that challenges you but still allows you to perform the exercise with proper form.
  • Keep your elbow close to your body and avoid swinging or using momentum to lift the dumbbell.
  • Exhale as you curl the dumbbell up and inhale as you lower it back down.
  • Perform the exercise in a slow and controlled manner to fully engage the biceps muscles.
  • Gradually increase the weight as you become stronger and more comfortable with the exercise.
  • Ensure that you are using an appropriate weight that allows you to complete the desired number of reps and sets.
  • Listen to your body and rest as needed between sets to prevent overexertion and maintain endurance.
  • Incorporate variations of the dumbbell one-arm prone curl to challenge your muscles in different ways.


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