Exercise guide · Intermediate · Compound

Dumbbell One Arm Prone Curl: How to Do It & Muscles Worked

The dumbbell one arm prone curl is an isolation exercise targeting the biceps, performed while lying face down on a bench. It emphasizes strict form and minimizes momentum, making it effective for biceps development.

Primary muscles
Biceps
Secondary muscles
Forearms
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the dumbbell one arm prone curl
Front view: muscles worked by the dumbbell one arm prone curl. Primary: biceps. Secondary: forearms.
Back view: muscles worked by the dumbbell one arm prone curl. Primary: biceps. Secondary: forearms.
Primary Secondary

How to do the dumbbell one arm prone curl

  1. Step 1: Lie face down on a flat bench with a dumbbell in one hand, palm facing down.
  2. Step 2: Extend your arm fully, letting it hang straight down towards the floor.
  3. Step 3: Keeping your upper arm stationary, curl the dumbbell up towards your shoulder by contracting your biceps.
  4. Step 4: Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  5. Step 5: Repeat for the desired number of repetitions, then switch arms.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell one arm prone curl by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell One Arm Prone Curl alternatives

More exercises that train the biceps as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.