Biceps exercise · dumbbell
Dumbbell One Arm Prone Curl
The dumbbell one arm prone curl is a dumbbell exercise that targets the biceps, with the forearms assisting.
How to do the dumbbell one arm prone curl
- Lie face down on a flat bench with a dumbbell in one hand, palm facing down.
- Extend your arm fully, letting it hang straight down towards the floor.
- Keeping your upper arm stationary, curl the dumbbell up towards your shoulder by contracting your biceps.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the biceps. The forearms work as secondary muscles. See all biceps exercises or every dumbbell exercise.
