Dumbbell One Arm Prone Hammer Curl

How to perform

Here are step-by-step instructions for performing the Dumbbell One Arm Prone Hammer Curl:

1. Begin by lying face down on a flat bench, with your head hanging off the edge and your feet planted firmly on the ground for support. Hold a dumbbell in one hand, with your palm facing your body and your arm hanging straight down towards the floor.

2. Keeping your elbow close to your body, slowly curl the dumbbell towards your shoulder in a hammer curl motion, with your palm facing inwards throughout the movement.

3. Squeeze your bicep at the top of the movement, then slowly lower the dumbbell back to the starting position in a controlled manner.

4. Avoid swinging or using momentum to lift the weight, and focus on engaging your bicep throughout the exercise.

5. Perform the desired number of repetitions on one arm before switching to the other arm.

6. To increase the intensity of the exercise, you can perform the Dumbbell One Arm Prone Hammer Curl on an incline bench or use a heavier dumbbell.

7. Remember to breathe evenly throughout the exercise and maintain proper form to prevent injury.

Overall, the Dumbbell One Arm Prone Hammer Curl is an effective exercise for increasing bicep strength and building muscle mass in the arms. It is important to start with a light weight and focus on proper technique before increasing the resistance.

Equipment required

Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.