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Dumbbell One-Arm Bicep Curl (Prone)

Dumbbell One-Arm Bicep Curl (Prone)

Target Muscle Groups
biceps muscle group imageMain

Biceps

Equipment
dumbbell equipment exampleMain

Dumbbell

Difficulty

beginner

Exercise Type

strength

Log Type

weight and reps

Instructions

Steps : 1.) Start by taking an adjustable bench and elevating it to around 30 degrees, with your legs extended behind you and toes on the floor, and your arms in front of you with a dumbbell in one hand. 2.) Hold the dumbbell in an underhand grip and let it hang towards the ground. 3.) Slowly elevate the weight up towards your shoulders, isolating your bicep, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Explore by Muscle

abs group image

Abs

back group image

Back

biceps group image

Biceps

cardio group image

Cardio

chest group image

Chest

forearms group image

Forearms

glutes group image

Glutes

shoulders group image

Shoulders

triceps group image

Triceps

upper_legs group image

Upper Legs

lower_legs group image

Lower Legs

Explore by Equipment

body group image

Body Weight

bands group image

Bands

barbell group image

Barbell

bench group image

Bench

dumbbell group image

Dumbbell

exercise_ball group image

Exercise Ball

ez_curl_bar group image

EZ Curl Bar

foam_roll group image

Foam Roll

kettlebell group image

Kettlebell

machine_cardio group image

Cardio Machine

machine_strength group image

Strength Machine

pullup_bar group image

Pullup Bar

weight_plate group image

Weight Plate

Alternative Biceps Exercises

Cable Seated Overhead Curlbanner

Cable Seated Overhead Curl

Dumbbell Preacher Curlbanner

Dumbbell Preacher Curl

Dumbbell Rotational Curlbanner

Dumbbell Rotational Curl

Dumbbell Seated Hammer Curlbanner

Dumbbell Seated Hammer Curl

Dumbbell Zottman Curlbanner

Dumbbell Zottman Curl

Dumbbell Alternating Bicep Curlbanner

Dumbbell Alternating Bicep Curl

Cable Standing Curlbanner

Cable Standing Curl

Dumbbell Seated Bicep Curlbanner

Dumbbell Seated Bicep Curl

Cable Bicep Curl (Close Grip)banner

Cable Bicep Curl (Close Grip)

Cable Rope Hammer Curlbanner

Cable Rope Hammer Curl

Dumbbell One-Arm Hammer Curlbanner

Dumbbell One-Arm Hammer Curl

Barbell Curlbanner

Barbell Curl

Barbell Curl (Close Grip)banner

Barbell Curl (Close Grip)

Cable Preacher Curlbanner

Cable Preacher Curl

Dumbbell Squat to Bicep Curlbanner

Dumbbell Squat to Bicep Curl

Dumbbell Incline Spider Curlbanner

Dumbbell Incline Spider Curl

Dumbbell Alternating Bicep Curl (Stability Ball)banner

Dumbbell Alternating Bicep Curl (Stability Ball)

Cable One-Arm Bicep Curlbanner

Cable One-Arm Bicep Curl

Dumbbell One-Arm Preacher Hammer Curlbanner

Dumbbell One-Arm Preacher Hammer Curl

Dumbbell Alternating Hammer Curl (Stability Ball)banner

Dumbbell Alternating Hammer Curl (Stability Ball)

Dumbbell Bicep Curl (Supine Wide Grip)banner

Dumbbell Bicep Curl (Supine Wide Grip)

EZ Bar Close Grip Curlbanner

EZ Bar Close Grip Curl

Dumbbell One-Arm Seated Hammer Curlbanner

Dumbbell One-Arm Seated Hammer Curl

Dumbbell Alternating Hammer Curlbanner

Dumbbell Alternating Hammer Curl

Barbell Drag Curlbanner

Barbell Drag Curl

Alternative Biceps Exercises

Dumbbell Bicep Curl Step-Upbanner

Dumbbell Bicep Curl Step-Up

Dumbbell Incline Hammer Curlbanner

Dumbbell Incline Hammer Curl

Dumbbell One-Arm Preacher Curlbanner

Dumbbell One-Arm Preacher Curl

Cable Bicep Curl (Close Grip)banner

Cable Bicep Curl (Close Grip)

Cable Bicep Curl (Supine)banner

Cable Bicep Curl (Supine)

Dumbbell Incline Curlbanner

Dumbbell Incline Curl

Barbell Curl Against an Inclinebanner

Barbell Curl Against an Incline

Cable Pulldown Bicep Curlbanner

Cable Pulldown Bicep Curl

Dumbbell One-Arm Incline Curlbanner

Dumbbell One-Arm Incline Curl

Cable One-Arm Preacher Curlbanner

Cable One-Arm Preacher Curl

Bicep Stretchbanner

Bicep Stretch

Cable Reverse Curlbanner

Cable Reverse Curl

Dumbbell Bicep Curl on Stability Ballbanner

Dumbbell Bicep Curl on Stability Ball

Barbell Spider Curlbanner

Barbell Spider Curl

Dumbbell Alternating Preacher Curlbanner

Dumbbell Alternating Preacher Curl

Dumbbell Forward Lunge with Bicep Curlbanner

Dumbbell Forward Lunge with Bicep Curl

Dumbbell Incline Spider Curlbanner

Dumbbell Incline Spider Curl

Dumbbell Incline Hammer Curlbanner

Dumbbell Incline Hammer Curl

Dumbbell Bicep Curl on Domebanner

Dumbbell Bicep Curl on Dome

Cable One-Arm High Curlbanner

Cable One-Arm High Curl

Cable Dual Overhead Curlbanner

Cable Dual Overhead Curl

Cable Incline Bicep Curl banner

Cable Incline Bicep Curl

Dumbbell Concentration Curlbanner

Dumbbell Concentration Curl

Smith Machine Bicep Curlbanner

Smith Machine Bicep Curl

Dumbbell Rotational Curlbanner

Dumbbell Rotational Curl