10 Best Dumbbell One Arm Prone Curl Alternatives for Limited Equipment

If you can't do the Dumbbell One Arm Prone Curl, use unilateral seated incline curls, preacher curls, hammer curls, single-arm cable curls, or chin-ups to keep isolated elbow flexion. Keep the elbow fixed against the pad, supinate the wrist through concentric, and control a 2-3s eccentric to preserve biceps peak and tension.

Original Exercise: Dumbbell One Arm Prone Curl

Dumbbell One Arm Prone Curl
Primary Muscle
Biceps
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation
Secondary Muscles: Forearms
How to Perform Dumbbell One Arm Prone Curl
  1. Lie face down on a flat bench with a dumbbell in one hand, palm facing down.
  2. Extend your arm fully, letting it hang straight down towards the floor.
  3. Keeping your upper arm stationary, curl the dumbbell up towards your shoulder by contracting your biceps.
  4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.

Best Dumbbell One Arm Prone Curl Alternatives

Best Match
Dumbbell One Arm Prone Hammer Curl

1. Dumbbell One Arm Prone Hammer Curl

96% Match
Biceps Dumbbell Beginner Isolation
How to perform this exercise
  1. Lie face down on a flat bench with a dumbbell in one hand, palm facing your body and arm fully extended.
  2. Keep your upper arm stationary and curl the dumbbell towards your shoulder, contracting your biceps.
  3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  4. Repeat for the desired number of repetitions, then switch arms.
Dumbbell One Arm Reverse Spider Curl

2. Dumbbell One Arm Reverse Spider Curl

95.4% Match
Biceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand up straight with a dumbbell in one hand, palm facing down and arm fully extended.
  2. Keeping your upper arm stationary, curl the dumbbell towards your shoulder by flexing your elbow.
  3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  4. Repeat for the desired number of repetitions, then switch arms.
Ez Barbell Spider Curl

3. Ez Barbell Spider Curl

93% Match
Biceps Ez-barbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
  2. Rest your upper arms on a preacher bench or stability ball, allowing your elbows to hang down.
  3. Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
  4. Pause for a moment at the top, squeezing your biceps.
  5. Inhale and slowly lower the barbell back to the starting position.
Dumbbell Prone Incline Curl

4. Dumbbell Prone Incline Curl

92.2% Match
Biceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Adjust the bench to a 45-degree incline.
  2. Lie face down on the bench with your chest and stomach resting against it.
  3. Hold a dumbbell in each hand with your palms facing down and your arms fully extended.
  4. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  5. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
Ez Bar Seated Close Grip Concentration Curl

5. Ez Bar Seated Close Grip Concentration Curl

92% Match
Biceps Ez-barbell Intermediate Isolation
How to perform this exercise
  1. Sit on a bench with your feet flat on the ground and hold an EZ barbell with an underhand grip.
  2. Rest your elbow on the inside of your thigh, just above the knee.
  3. Curl the barbell up towards your shoulder while keeping your upper arm stationary.
  4. Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position.
  5. Repeat for the desired number of repetitions.
Barbell Lying Preacher Curl

6. Barbell Lying Preacher Curl

91.7% Match
Biceps Barbell Beginner Isolation
How to perform this exercise
  1. Sit on a preacher bench with your chest against the pad and your arms extended over the edge, holding a barbell with an underhand grip.
  2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  3. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
  4. Hold the contracted position for a brief pause as you squeeze your biceps.
  5. Inhale and slowly begin to lower the barbell back to the starting position.
Barbell Prone Incline Curl

7. Barbell Prone Incline Curl

91.7% Match
Biceps Barbell Beginner Isolation
How to perform this exercise
  1. Set up an incline bench at a 45-degree angle.
  2. Lie face down on the bench with your chest and stomach resting against it.
  3. Hold a barbell with an underhand grip, shoulder-width apart.
  4. Extend your arms fully, allowing the barbell to hang down towards the floor.
  5. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
Dumbbell Concentration Curl

8. Dumbbell Concentration Curl

91.4% Match
Biceps Dumbbell Beginner Isolation
How to perform this exercise
  1. Sit on a bench with your legs spread apart and a dumbbell in one hand, resting your elbow on the inside of your thigh.
  2. Fully extend your arm and hold the dumbbell with an underhand grip.
  3. Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder while contracting your biceps.
  4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
  5. Hold the contracted position for a brief pause as you squeeze your biceps.
Dumbbell Standing One Arm Curl (over Incline Bench)

9. Dumbbell Standing One Arm Curl (over Incline Bench)

91.4% Match
Biceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing forward.
  2. Place your other hand on an incline bench for support.
  3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
  4. Pause for a moment at the top, then inhale and slowly lower the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.
Dumbbell Standing Preacher Curl

10. Dumbbell Standing Preacher Curl

91.4% Match
Biceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
  2. Rest the back of your upper arms against the preacher bench or an incline bench, with your elbows slightly bent.
  3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  4. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  5. Hold the contracted position for a brief pause as you squeeze your biceps.

Why You Might Need a Dumbbell One Arm Prone Curl Alternative

You might substitute the prone curl for shoulder pain when lying face down causes impingement, limited bench access, or to correct unilateral strength imbalances. Alternatives let you maintain isolated elbow flexion while changing shoulder angle, forearm rotation, and stability demands. For example, preacher curls emphasize short-head activation when you pin the elbow forward; hammer curls recruit brachialis when you keep a neutral wrist and avoid forearm rotation. Use a 2-3 second eccentric and keep the elbow fixed to protect tendons and maximize biceps loading.

How to Choose the Right Substitute

Select a substitute by matching movement pattern, loading options, and equipment. If you want the same supination emphasis choose seated incline or single-arm cable curls and cue full wrist supination at the top. For more brachialis and grip carryover pick hammer curls—keep the wrist neutral and drive the elbow down. If you lack weights, choose chin-ups and emphasize slow eccentrics and strict elbow flexion. Prioritize range of motion, unilateral loading, and ability to progressive overload when making the swap.

Frequently Asked Questions

What muscles does Dumbbell One Arm Prone Curl work?

The exercise targets the biceps brachii (long and short heads) with secondary activation of the brachialis and brachioradialis. Performed prone, it minimizes shoulder extension and isolates elbow flexion—keep the elbow pinned to the pad and supinate the wrist to maximize biceps recruitment.

What is the best bodyweight alternative to Dumbbell One Arm Prone Curl?

A close-grip chin-up is the best bodyweight substitute because it loads elbow flexion under full-body resistance and hits the biceps hard. Cue scapular depression, pull with the elbows, and perform a 3-4s controlled eccentric to increase biceps time under tension.

Can I build muscle without doing Dumbbell One Arm Prone Curl?

Yes—muscle growth depends on progressive overload, volume, and range of motion, not a single exercise. Use alternatives like preacher curls, single-arm cable curls, hammer curls, and chin-ups while controlling eccentrics and keeping the elbow fixed to maintain targeted biceps stimulus.

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