Dumbbell One Arm Prone Hammer Curl
Also known as: one arm dumbbell prone hammer curl
Dumbbell One Arm Prone Hammer Curl turns independent dumbbell loading into muscle you built on purpose — a graduate-level take on the pattern.
How to do Dumbbell One Arm Prone Hammer Curl
- 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.
Dumbbell One Arm Prone Hammer Curl Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell One Arm Prone Hammer Curl Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Easier and Harder Than Dumbbell One Arm Prone Hammer Curl
Swap Dumbbell One Arm Prone Hammer Curl For
Dumbbell One Arm Prone Hammer Curl — Frequently Asked Questions
How do you do the Dumbbell One Arm Prone Hammer Curl?
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. 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 Hammer Curl work?
The Dumbbell One Arm Prone Hammer 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 Hammer Curl should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell One Arm Prone Hammer Curl good for beginners?
Not usually. The Dumbbell One Arm Prone Hammer 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 Hammer Curl?
Try the Smith Machine Bicep Curl, Kettlebell Double Alternating Hang Clean or the Cable Reverse One Arm 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 Hammer Curl the same as the one arm dumbbell prone hammer curl?
Yes. The Dumbbell One Arm Prone Hammer Curl is also commonly called the one arm dumbbell prone hammer curl. Different gyms and training programs label it differently, but "one arm dumbbell prone hammer curl" refer to this same movement.
