10 Best Dumbbell One Arm Prone Curl Alternatives for Limited Equipment

Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Biceps Leg Concentration Curl

   81% match

   • Biceps
   • Bodyweight
   • Beginner
   • Isolation

   Use this when you have nothing to train with, because it works the biceps with bodyweight alone.

   How to perform this exercise

   1. Sit on a bench with your legs spread apart and your feet flat on the ground.
   2. Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
   3. With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
   4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
   5. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   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: bodyweight only, not free weights
   • Body position: seated, not lying face down
2. Play demonstration

   2. Bodyweight Side Lying Biceps Curl

   80% match

   • Biceps
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie on your side with your legs extended and your head supported by your arm.
   2. Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
   3. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   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: bodyweight only, not free weights
3. Play demonstration

   3. Hyperextension

   38% match

   • Spine
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the spinal erectors rather than the biceps.

   How to perform this exercise

   1. Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
   2. Cross your arms over your chest or place your hands behind your head.
   3. Lower your upper body towards the ground while keeping your back straight.
   4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: spine, not biceps
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, the same as the Dumbbell One Arm Prone Curl
4. Play demonstration

   4. Hyperextension (On Bench)

   38% match

   • Spine
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
   2. Cross your arms over your chest or place your hands behind your head.
   3. Slowly lower your upper body towards the ground while keeping your back straight.
   4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: spine, not biceps
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, the same as the Dumbbell One Arm Prone Curl
5. Play demonstration

   5. Bodyweight Standing Close-grip One Arm Row

   36% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the lats rather than the biceps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
   2. Bend forward at the hips, keeping your back straight and your core engaged.
   3. Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
   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 sides.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: lats, not biceps
   • Equipment: bodyweight only, not free weights
   • Body position: standing, not lying face down
   • Balance: harder to stay steady on than the Dumbbell One Arm Prone Curl
6. Play demonstration

   6. Bodyweight Kneeling Triceps Extension

   35% match

   • Triceps
   • Bodyweight
   • Beginner
   • Isolation

   A looser match: it works the triceps rather than the biceps.

   How to perform this exercise

   1. Kneel down on the ground with your knees hip-width apart.
   2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
   3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
   4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
   5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: triceps, not biceps
   • Equipment: bodyweight only, not free weights
   • Body position: kneeling, not lying face down
7. Play demonstration

   7. One Arm Towel Row

   34% match

   • Upper Back
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the upper back rather than the biceps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
   2. Bend forward at the waist, keeping your back straight and your core engaged.
   3. Extend your arm fully, allowing the towel to hang in front of you.
   4. Pull the towel towards your chest, squeezing your shoulder blades together.
   5. Pause for a moment at the top, then slowly lower the towel back to the starting position.
   6. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: upper back, not biceps
   • Equipment: bodyweight only, not free weights
   • Body position: standing, not lying face down
   • Balance: harder to stay steady on than the Dumbbell One Arm Prone Curl
8. 

   8. Body Tricep Press

   33% match

   • Triceps
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Position a bar in a rack at chest height.
   2. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
   3. Begin by flexing the elbow, lowering yourself towards the bar.
   4. Pause, and then reverse the motion by extending the elbows.
   5. Progress from bodyweight by adding chains over your shoulders.

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

   Why this matches

   • Primary muscle: triceps, not biceps
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, the same as the Dumbbell One Arm Prone Curl
9. Play demonstration

   9. Bodyweight Standing One Arm Row

   33% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
   2. Bend forward at the hips, keeping your back straight and your core engaged.
   3. Let the dumbbell hang straight down in front of you, with your arm fully extended.
   4. Pull the dumbbell up towards your chest, keeping your elbow close to your body.
   5. Squeeze your shoulder blades together at the top of the movement.
   6. Lower the dumbbell back down to the starting position.
   7. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: lats, not biceps
   • Equipment: bodyweight only, not free weights
   • Body position: standing, not lying face down
   • Balance: harder to stay steady on than the Dumbbell One Arm Prone Curl
10. Play demonstration

    10. Bodyweight Standing One Arm Row (With Towel)

    32% match

    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches

    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying face down
    • Balance: harder to stay steady on than the Dumbbell One Arm Prone Curl