One-Arm Prone Hammer Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The One-Arm Prone Hammer Curl is a strength-training exercise primarily targeting the biceps, with secondary engagement of the forearms. In this movement, the individual lies face down on an incline bench, gripping a dumbbell in one hand with a neutral (hammer) grip. By curling the dumbbell upwards towards the shoulder, the biceps are activated, while the forearms assist in stabilizing the weight. This variation reduces momentum and emphasizes strict form, making it an effective isolation exercise for enhancing bicep strength and forearm endurance. The incline position also helps minimize shoulder involvement, keeping the focus on the arms.
How to Perform
Adjust the Bench: Set an adjustable bench to an incline of 30-40 degrees. This angle ensures that you are in the proper prone position, which helps isolate the biceps during the curl.
Get into Position: Grab a dumbbell with one hand and lie face down on the bench, so your chest is resting against the padding. Make sure your feet are firmly planted on the ground for balance and stability. Your head should be above the top of the bench, and your arm should hang freely, holding the dumbbell in a neutral (hammer) grip, with your palm facing inward towards your body.
Set Your Starting Position: Slightly bend your elbow to engage your biceps. This creates initial tension in the muscle. This is your starting position for the exercise.
Perform the Curl: Without moving your elbow, slowly lift the dumbbell by curling your arm upwards. Focus on using your bicep to lift the weight while keeping the movement controlled and steady. Avoid swinging or using momentum.
Peak Contraction: As you reach the top of the movement, squeeze your bicep for a second to maximize muscle engagement.
Lower the Weight: Slowly lower the dumbbell back to the starting position, keeping tension in your bicep throughout the descent. Make sure the movement is controlled to maintain form and prevent injury.
Repeat: Perform the desired number of repetitions, maintaining strict form. Once completed on one arm, switch to the other arm and repeat the process.
Breathing: Inhale as you lower the dumbbell and exhale while curling it up to maintain proper breathing and muscle engagement.
Tips
Keep Your Elbow Stationary: Throughout the entire movement, ensure your elbow stays in a fixed position. Only your forearm should be moving as you curl the dumbbell. This will isolate the biceps and prevent other muscles from taking over the work.
Control the Tempo: Perform each repetition slowly, focusing on controlled movement. Avoid rushing through the exercise; this ensures the biceps and forearms are fully engaged throughout both the upward and downward phases of the curl.
How Not to Perform
Do Not Swing the Dumbbell: Avoid using momentum to lift the weight. Swinging reduces tension on the biceps and shifts the workload to other muscles. Focus on controlled movement to target the biceps effectively.
Do Not Move Your Elbow: Your elbow should remain stationary throughout the exercise. Moving your elbow or allowing it to drift forward reduces isolation of the biceps and engages the shoulder muscles unnecessarily.
Avoid Rushing Reps: Performing reps too quickly reduces the effectiveness of the exercise and increases the risk of injury. Slow and controlled reps ensure that the biceps and forearms are working throughout the movement.
Do Not Arch Your Back: Keep your body in a neutral, stable position against the bench. Arching your back or lifting your torso reduces stability, increases strain on the lower back, and shifts focus away from the biceps.
Do Not Use Too Much Weight: Lifting excessively heavy weights can compromise your form, leading to potential injuries and poor muscle activation. Use a manageable weight that allows for full range of motion and proper technique.
Do Not Allow the Dumbbell to Drop: Lower the dumbbell slowly instead of letting it fall back to the starting position. A controlled descent engages the biceps during the eccentric phase, which is crucial for muscle growth and endurance.
Do Not Forget to Breathe Properly: Holding your breath or breathing inconsistently can reduce focus and increase tension in the wrong areas. Exhale as you curl the dumbbell up and inhale as you lower it back down.
Avoid Poor Bench Positioning: Make sure the bench is set at the correct angle (30-40 degrees). If the angle is too steep or too flat, it can shift the focus away from the biceps and put unnecessary strain on other muscle groups.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
