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Dumbbell One Arm Prone Hammer Curl

Dumbbell One Arm Prone Hammer Curl

The Dumbbell One Arm Prone Hammer Curl is a fantastic exercise that targets the muscles in your biceps, forearms, and wrists. This exercise can be done using a dumbbell and is perfect for those looking to build strength and increase the size of their arms. The main focus of the Dumbbell One Arm Prone Hammer Curl is on the brachialis muscle, which is located underneath the biceps. By strengthening this muscle, you can enhance the overall appearance of your arms and improve your overall upper body strength. This exercise also engages the brachioradialis muscle in your forearms, which helps with wrist stability and flexion. One of the key benefits of the Dumbbell One Arm Prone Hammer Curl is that it can be easily modified to suit individuals of all fitness levels. Whether you are a beginner or an advanced lifter, you can adjust the weight of the dumbbell to challenge yourself accordingly. By gradually increasing the weight over time, you can continuously progress and maximize your results. It is important to maintain proper form throughout this exercise to ensure maximum effectiveness and minimize the risk of injury. Engage your core, keep your back straight, and avoid any jerking motions. Remember to breathe steadily throughout the movement and focus on your muscle contraction. Incorporating the Dumbbell One Arm Prone Hammer Curl into your workout routine will not only help you achieve those aesthetically pleasing arms but also improve your overall upper body strength. Get ready to rock those sleeveless shirts with confidence!


  • Start by lying face down on an exercise bench with a dumbbell in one hand.
  • Extend your arm towards the floor, keeping your palm facing inwards.
  • Bend your elbow and curl the dumbbell towards your shoulder, focusing on keeping your upper arm stationary.
  • Pause for a moment at the top of the movement and contract your bicep muscles.
  • Slowly lower the dumbbell back to the starting position, maintaining control throughout the entire movement.
  • Repeat for the desired number of repetitions and then switch to the other arm.
  • Keep your core engaged and maintain proper form throughout the exercise.

Tips & Tricks

  • Focus on maintaining proper form and technique throughout the exercise.
  • Increase the weight gradually as you progress to challenge your muscles.
  • Engage your core muscles to stabilize your body during the movement.
  • Control the eccentric (lowering) phase of the exercise to maximize muscle activation.
  • Incorporate a variety of grip positions to target different areas of the bicep muscles.
  • Perform the exercise in a slow and controlled manner to avoid using momentum.
  • Use an appropriate weight that allows you to complete the desired number of repetitions with good form.
  • Consider alternating arms with each repetition to prevent muscle imbalances.
  • Ensure that your elbow stays stationary and close to your body throughout the movement.
  • Remember to breathe consistently and avoid holding your breath.

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