Description

The dumbbell one arm prone hammer curl is an isolation exercise that targets the biceps and forearms.

Starting Position

Lie face down on an incline bench holding a dumbbell in one hand, arm hanging straight down towards the floor.

Technical Execution

Curl the dumbbell towards your shoulder by flexing your elbow, keeping your upper arm stationary. Lower the weight back down in a controlled manner.

Range of Motion

Your range of motion should allow for a full extension of the arm at the bottom and a contraction of the biceps at the top.

Variations

Variations include using different grips or performing the exercise standing instead of lying down for a different challenge.

Common Mistakes

Common mistakes include using momentum to swing the weight, not maintaining proper form, and not controlling the movement.

Practical Advice

Focus on keeping your elbow stable and close to your body throughout the movement.

Additional Notes

Ensure to control the weight both on the way up and on the way down for maximum muscle engagement.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

biceps

Secondary Muscles

forearms