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Prone One-Arm Dumbbell Hammer Curl

A neutral-grip single-arm curl performed chest-down on an incline bench, shifting emphasis toward the brachialis and brachioradialis while eliminating momentum.

ArmsDumbbellElbow flexion
GoLightWeight mediadumbbell-one-arm-prone-hammer-curl

Demonstration coming soon

Primary

BrachialisBrachioradialis

Secondary

Biceps brachiiForearm flexors

Equipment

Dumbbell

Pattern

Elbow flexion

Setup

  1. 01Set an incline bench to roughly 30 to 45 degrees.
  2. 02Lie chest-down on the pad with your feet planted for stability.
  3. 03Hold a dumbbell in one hand with a neutral thumb-forward grip.
  4. 04Let the working arm hang straight toward the floor.

Execution

  1. 01Curl the dumbbell up while keeping the palm facing your body.
  2. 02Bend only the elbow; the upper arm stays vertical.
  3. 03Pause briefly at peak flexion.
  4. 04Lower slowly until the arm is fully straight.

Checkpoints

  • -The grip stays neutral for the entire rep.
  • -The chest and hips stay in contact with the bench.
  • -The elbow, not the shoulder, does all the work.
  • -Each rep finishes at full extension.

Common mistakes

  • -Rotating the palm up and turning it into a standard curl.
  • -Kicking the upper arm forward at the top.
  • -Bouncing out of the bottom position.
  • -Shrugging the working shoulder toward the ear.

Programming notes

  • -Use 3 to 4 sets of 8 to 15 reps per arm.
  • -Pair it with a supinated curl variation to cover both grip angles.
  • -Keep loads moderate; the strict prone position punishes cheating.

Related exercises

Prone One-Arm Dumbbell Curl

Dumbbell / Arms

Prone Incline Dumbbell Hammer Curl

Dumbbell / Arms

Hammer Curl

Dumbbell / Arms

Incline Dumbbell Hammer Curl

Dumbbell / Arms

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