dumbbell one arm prone curl
A upper arms exercise targeting the biceps, performed with dumbbell.
How to do 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.
Muscles worked
Primary (target)
Secondary
Related exercises
Track dumbbell one arm prone curl in NutriMind
Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.
Planning your next heavy session? Estimate your max with the One Rep Max Calculator and build up to it with the Warm-up Calculator. More free tools →