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Intermediate
Biceps
Dumbbell One Arm Prone Hammer Curl
This exercise works your arm muscles, specifically the front of your upper arm and your forearm. You do it by lying on your stomach on a bench and lifting a weight with one hand while keeping your palm facing sideways.
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How to Perform
- 1Lie on your stomach on a flat bench. Hold a weight in one hand with your arm hanging straight down and your palm facing your body.
- 2Keep your upper arm still. Bend your elbow to lift the weight up toward your shoulder.
- 3Hold the weight at the top for a short moment.
- 4Slowly lower the weight back down to where you started.
- 5Do this for the set number of times, then switch to the other arm.
Start Tracking Dumbbell One Arm Prone Hammer Curl
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