Dumbbell One Arm Prone Hammer Curl Exercise Guide
Exercise Profile
- Target
- Biceps Brachii
- Equipment
- Dumbbell
- Body Part
- Upper Arms
- Primary Muscle
- Biceps Brachii
- Secondary Muscles
- Brachioradialis, Brachialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Single Arm Prone Hammer Curl
How to: Dumbbell One Arm Prone Hammer Curl
- Start by lying face down on a bench with a dumbbell in one hand.
- Extend your arm straight down towards the floor.
- Curl the dumbbell up towards your shoulder, keeping your elbow close to your side.
- Slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions before switching arms.
Common Mistakes
- Not maintaining a stable posture.
- Lifting with momentum instead of using muscle control.
- Letting the elbow drift away from the body.
Modifications
- Use a lighter dumbbell to start if you have limited strength.
- Perform the exercise seated to provide more support.
Tips
- Ensure a steady grip on the dumbbell.
- Keep your elbow close to your side throughout the movement.
- Avoid swinging the arm; use controlled movements.
Dumbbell One Arm Prone Hammer Curl Alternatives
Tags
biceps
strength
upper arms
dumbbell
curl
arms