Dumbbell One Arm Prone Hammer Curl demonstration
Exercise

Dumbbell One Arm Prone Hammer Curl

Biceps Dumbbell weight & reps

Also works: Forearms

How to do it

  1. Lie face down on a flat bench with a dumbbell in one hand, palm facing your body and arm fully extended.
  2. Keep your upper arm stationary and curl the dumbbell towards your shoulder, contracting your biceps.
  3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  4. Repeat for the desired number of repetitions, then switch arms.

In FYL you log the Dumbbell One Arm Prone Hammer Curl as weight & reps — every set counts toward your volume, PRs and XP.

Track it in FYL All biceps exercises

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