Dumbbell One Arm Prone Curl Exercise Guide
Exercise Profile
- Target
- Biceps
- Equipment
- Dumbbell
- Body Part
- Upper Arms
- Primary Muscle
- Biceps
- Secondary Muscles
- brachioradialis, brachialis, Brachialis, Brachioradialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Single Arm Prone Dumbbell Curl
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell One Arm Prone Curl
- Start by lying prone on a bench, holding a dumbbell in one hand.
- Ensure your arm is fully extended towards the floor.
- Curl the dumbbell towards your shoulder while keeping your elbow stationary.
- Pause at the top and then slowly lower back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Arching the back during the curl.
- Using too much weight and compromising form.
Modifications
- Perform the exercise seated if balance is an issue.
- Lighten the dumbbell for better control.
Tips
- Maintain a neutral spine throughout the exercise.
- Focus on isolating the biceps – avoid using momentum.
Dumbbell One Arm Prone Curl Alternatives
Tags
biceps
strength
dumbbell
arms
curl
exercise
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