10 Best Dumbbell One Arm Prone Curl Alternatives for Limited Equipment

The Dumbbell One Arm Prone Curl is done lying face down with dumbbells. Ranked closest by our scoring: the Dumbbell One Arm Prone Hammer Curl, the Spider Curl and the EZ Bar Seated Close Grip Concentration Curl. Four harder versions, among them the Dumbbell Prone Incline Curl and the Dumbbell Standing One Arm Curl (Over Incline Bench), are listed below as progressions rather than swaps.

Dumbbell One Arm Prone CurlWatch the Dumbbell One Arm Prone Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell One Arm Prone Curl

The steps for the Dumbbell One Arm Prone Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Dumbbell · Beginner · Isolation

  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.

The 10 Best Dumbbell One Arm Prone Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell One Arm Prone Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell One Arm Prone Hammer CurlPlay demonstration

    1. Dumbbell One Arm Prone Hammer Curl

    96% match

    Biceps · Beginner · Isolation

    The same equipment, taken with a neutral grip.

    • Dumbbell
    How to perform it
    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.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Prone Curl
    • Primary muscle: biceps, the same as the Dumbbell One Arm Prone Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Prone Curl
    • Body position: lying face down, the same as the Dumbbell One Arm Prone Curl
  2. Spider Curl

    2. Spider Curl

    92% match

    Biceps · Intermediate · Isolation

    A good swap when you have an EZ bar to work with, and it still works the biceps.

    • Ez-barbell
    How to perform it
    1. Start out by setting the bar on the part of the preacher bench that you would normally sit on. Make sure to align the barbell properly so that it is balanced and will not fall off.
    2. Move to the front side of the preacher bench (the part where the arms usually lay) and position yourself to lay at a 45 degree slant with your torso and stomach pressed against the front side of the preacher bench.
    3. Make sure that your feet (especially the toes) are well positioned on the floor and place your upper arms on top of the pad located on the inside part of the preacher bench.
    4. Use your arms to grab the barbell with a supinated grip (palms facing up) at about shoulder width apart or slightly closer from each other.
    5. Slowly begin to lift the barbell upwards and exhale. Hold the contracted position for a second as you squeeze the biceps.
    6. Slowly begin to bring the barbell back to the starting position as your breathe in. .
    7. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Prone Curl
    • Primary muscle: biceps, the same as the Dumbbell One Arm Prone Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Prone Curl
    • Body position: lying face down, the same as the Dumbbell One Arm Prone Curl
  3. Dumbbell Prone Incline CurlPlay demonstration

    Progression

    3. Dumbbell Prone Incline Curl

    92% match

    Biceps · Intermediate · Isolation

    Pick this when you want a harder version that still works the biceps.

    • Dumbbell
    How to perform it
    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.
    6. Hold the contracted position for a brief pause as you squeeze your biceps.
    7. Inhale and slowly begin to lower the dumbbells back to the starting position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Prone Curl
    • Primary muscle: biceps, the same as the Dumbbell One Arm Prone Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Prone Curl
    • Body position: lying face down, the same as the Dumbbell One Arm Prone Curl
  5. Barbell Prone Incline CurlPlay demonstration

    5. Barbell Prone Incline Curl

    92% match

    Biceps · Beginner · Isolation

    A good swap when you have a barbell to work with, and it still works the biceps.

    • Barbell
    How to perform it
    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.
    6. Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
    7. Hold the contracted position for a brief pause as you squeeze your biceps.
    8. Inhale and slowly begin to lower the barbell back to the starting position.
    9. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Prone Curl
    • Primary muscle: biceps, the same as the Dumbbell One Arm Prone Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Prone Curl
    • Body position: lying face down, the same as the Dumbbell One Arm Prone Curl
  6. Concentration Curls

    6. Concentration Curls

    91% match

    Biceps · Beginner · Isolation

    The same equipment, done seated instead.

    • Dumbbell
    How to perform it
    1. Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
    2. Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
    3. While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
    4. Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
    5. Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Prone Curl
    • Primary muscle: biceps, the same as the Dumbbell One Arm Prone Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Prone Curl
    • Body position: seated, not lying face down

Dumbbell One Arm Prone Curl FAQ

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.

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