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Dumbbell One Arm Prone Hammer Curl

🏋️‍♂️ Strength / Weighted · Arms

Log it by text

Sets × Reps @ Weight
/log dumbbell_one_arm_prone_hammer_curl 3x10@45
also valid: /log dumbbell-one-arm-prone-hammer-curl 3x10@45 · /log dumbbell one arm prone hammer curl 3x10@45
Sets × Reps
/log dumbbell_one_arm_prone_hammer_curl 3x10
also valid: /log dumbbell-one-arm-prone-hammer-curl 3x10 · /log dumbbell one arm prone hammer curl 3x10
Reps
/log dumbbell_one_arm_prone_hammer_curl 20
also valid: /log dumbbell-one-arm-prone-hammer-curl 20 · /log dumbbell one arm prone hammer curl 20

Underscores, dashes, and spaces are interchangeable — every spelling above logs the same exercise.

Demonstration

Dumbbell One Arm Prone Hammer Curl demonstration animation
Demo: Dumbbell One Arm Prone Hammer Curl — © Gym visual

How to perform

🎯 BicepsForearms🛠 Dumbbell
  1. Lie face down on a flat bench with a dumbbell in one hand, palm facing your body and arm fully extended.
  2. Keep your upper arm stationary and curl the dumbbell towards your shoulder, contracting your biceps.
  3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  4. Repeat for the desired number of repetitions, then switch arms.

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