Dumbbell One Arm Prone Curl
Also known as: one arm dumbbell prone curl
Skip the guesswork: Dumbbell One Arm Prone Curl leans on independent dumbbell loading for control through the whole range.
How to do Dumbbell One Arm Prone Curl
- Lie face down on a flat bench with a dumbbell in one hand, palm facing down.
- Extend your arm fully, letting it hang straight down towards the floor.
- Keeping your upper arm stationary, curl the dumbbell up towards your shoulder by contracting your biceps.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Dumbbell One Arm Prone Curl Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Size up only when both sides finish equally strong.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Add reps on the smaller bell before you size up.
Common Dumbbell One Arm Prone Curl Mistakes
Letting the stronger arm set the pace for both sides
Match the weaker side rep for rep and stop when it stops.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Dumbbell One Arm Prone Curl
Swap Dumbbell One Arm Prone Curl For
Dumbbell One Arm Prone Curl — Frequently Asked Questions
How do you do the Dumbbell One Arm Prone Curl?
Lie face down on a flat bench with a dumbbell in one hand, palm facing down. Extend your arm fully, letting it hang straight down towards the floor. Keeping your upper arm stationary, curl the dumbbell up towards your shoulder by contracting your biceps. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell One Arm Prone Curl work?
The Dumbbell One Arm Prone Curl primarily targets the biceps. It is classified as a arms exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell One Arm Prone Curl should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell One Arm Prone Curl good for beginners?
Not usually. The Dumbbell One Arm Prone Curl is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell One Arm Prone Curl?
Try the Ez Barbell Seated Curls, Cable Curl or the Smith Machine Bicep Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell One Arm Prone Curl the same as the one arm dumbbell prone curl?
Yes. The Dumbbell One Arm Prone Curl is also commonly called the one arm dumbbell prone curl. Different gyms and training programs label it differently, but "one arm dumbbell prone curl" refer to this same movement.
