bicepsdumbbell
dumbbell one arm prone hammer curl
dumbbell one arm prone hammer curl is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Lie face down on a flat bench with a dumbbell in one hand, palm facing your body and arm fully extended.
Step 2. Keep your upper arm stationary and curl the dumbbell towards your shoulder, contracting your biceps.
Step 3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
Muscles & body parts
Primary muscles
biceps
Secondary muscles
forearms
Primary body parts
biceps
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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