Dumbbell One Arm Prone Hammer Curl exercise animation (Männlich)

Dumbbell One Arm Prone Hammer Curl

Zielmuskel
—
Equipment
Dumbbell
Körperregion
Upper Arms
Typ
Strength

The dumbbell one arm prone hammer curl is an isolation exercise for the upper arms, performed lying face-down on an incline bench while curling a single dumbbell with a neutral (hammer) grip. The prone position pins your upper arm against the bench, removing momentum and forcing the upper-arm flexors to do the work through a strict elbow-flexion movement. Training one arm at a time helps even out side-to-side strength imbalances.

Dumbbell One Arm Prone Hammer Curl: So führst du sie aus

  1. 1Set an incline bench to roughly 45° and lie face-down (prone) on it with your chest supported and your feet stable on the floor.
  2. 2Hold a dumbbell in one hand and let that arm hang straight down off the side of the bench, palm facing your midline in a neutral (hammer) grip.
  3. 3Brace your torso against the pad so your upper arm stays still and your shoulder does not shrug.
  4. 4Curl the dumbbell upward by bending only at the elbow, keeping your wrist straight and your palm facing inward throughout.
  5. 5Squeeze the upper-arm muscles hard at the top, without swinging the weight or letting your elbow drift forward.
  6. 6Lower the dumbbell under control back to the fully extended start position.
  7. 7Complete all reps on one arm, then switch the dumbbell to the other hand and repeat for an equal number of reps.

Technik-Tipps

  • Keep the movement slow and deliberate, especially on the way down, to maximize tension on the upper-arm flexors.
  • Hold a true neutral grip the whole set, palm facing in, so the hammer curl pattern stays consistent.
  • Let your arm hang freely off the bench so the weight travels through a full range without the bench blocking your forearm.
  • Match the rep count and tempo on both arms to build balanced strength side to side.

Häufige Fehler

  • Swinging the torso or kicking the weight up, which uses momentum instead of the target muscles and reduces the training effect.
  • Letting the elbow drift forward or the shoulder shrug, which turns the curl into a shoulder movement and shifts load off the upper arm.
  • Cutting the range short by not fully straightening the arm at the bottom, which leaves the lower half of the rep untrained.
  • Letting the wrist bend or rotate out of neutral, which strains the wrist and breaks the hammer-grip pattern.

Häufig gestellte Fragen

What muscles does the dumbbell one arm prone hammer curl work?

It targets the flexor muscles of the upper arm using a neutral hammer grip. Lying face-down braces the upper arm against the bench so the elbow flexors do the work in isolation, with minimal help from momentum.

Why do the curl in a prone position?

Lying face-down on an incline bench pins your upper arm and chest against the pad, so you can't swing or use body english. That makes each rep stricter and keeps constant tension on the upper-arm muscles.

How many sets and reps should I do?

For arm growth, 3–4 sets of 10–15 reps per arm with a controlled tempo works well. Pick a weight you can move through a full range without swinging.

What's a good alternative to this exercise?

A standing dumbbell hammer curl or a seated incline hammer curl trains the same neutral-grip pattern. The prone version is the strictest because the bench removes momentum.

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