10 Best Dumbbell One Arm Prone Hammer Curl Alternatives for Home & Rehab

Ranked Dumbbell One Arm Prone Hammer Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell One Arm Prone Hammer 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Dumbbell One Arm Prone Curl

   96% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   The same equipment, taken with an underhand grip.

   How to perform this exercise

   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.

   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 Hammer Curl
   • Primary muscle: biceps, the same as the Dumbbell One Arm Prone Hammer Curl
   • Equipment: free weights, the same as the Dumbbell One Arm Prone Hammer Curl
   • Body position: lying face down, the same as the Dumbbell One Arm Prone Hammer Curl
2. Play demonstration

   Progression

   2. Dumbbell Prone Incline Hammer Curl

   92% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   1. Adjust the bench to a 45-degree incline.
   2. Lie face down on the bench with a dumbbell in each hand, palms facing each other.
   3. Allow your arms to hang straight down towards the floor, keeping your elbows slightly bent.
   4. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   5. Continue to raise the dumbbells 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 Hammer Curl
   • Primary muscle: biceps, the same as the Dumbbell One Arm Prone Hammer Curl
   • Equipment: free weights, the same as the Dumbbell One Arm Prone Hammer Curl
   • Body position: lying face down, the same as the Dumbbell One Arm Prone Hammer Curl
3. Play demonstration

   Progression

   3. Dumbbell One Arm Hammer Preacher Curl

   92% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on a preacher bench with a dumbbell in one hand and your upper arm resting on the pad.
   2. Hold the dumbbell with a neutral grip (palms facing your body).
   3. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
   4. Pause for a moment at the top, squeezing your biceps.
   5. Inhale and slowly lower the dumbbell back to the starting position.
   6. 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 Hammer Curl
   • Primary muscle: biceps, the same as the Dumbbell One Arm Prone Hammer Curl
   • Equipment: free weights, the same as the Dumbbell One Arm Prone Hammer Curl
   • Body position: seated, not lying face down
4. 

   4. Cross Body Hammer Curl

   91% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   The same equipment, done standing instead.

   How to perform this exercise

   1. Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
   2. While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
   3. Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
   4. Continue alternating in this fashion until the recommended amount of repetitions is performed for each 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 Hammer Curl
   • Primary muscle: biceps, the same as the Dumbbell One Arm Prone Hammer Curl
   • Equipment: free weights, the same as the Dumbbell One Arm Prone Hammer Curl
   • Body position: standing, not lying face down
5. Play demonstration

   5. Dumbbell One Arm Seated Hammer Curl

   91% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   The same equipment, done seated instead.

   How to perform this exercise

   1. Sit on a bench with your back straight and feet flat on the ground.
   2. Hold a dumbbell in one hand with a neutral grip (palms facing each other).
   3. Rest your elbow on the inside of your thigh, just above the knee.
   4. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
   5. Pause for a moment at the top, squeezing your biceps.
   6. Inhale and slowly lower the dumbbell back to the starting position.
   7. 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 Hammer Curl
   • Primary muscle: biceps, the same as the Dumbbell One Arm Prone Hammer Curl
   • Equipment: free weights, the same as the Dumbbell One Arm Prone Hammer Curl
   • Body position: seated, not lying face down
6. Play demonstration

   6. Dumbbell One Arm Standing Hammer Curl

   90% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   Pick this when you want to work the biceps with more balance to manage.

   How to perform this exercise

   1. Stand up straight with a dumbbell in each hand, palms facing your torso.
   2. Keep your elbows close to your torso and your upper arms stationary.
   3. Exhale and curl the weights while contracting your biceps.
   4. Continue to raise the weights 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.
   6. Inhale and slowly begin to lower the dumbbells back to the starting position.
   7. Repeat for the desired number of repetitions.

   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 Hammer Curl
   • Primary muscle: biceps, the same as the Dumbbell One Arm Prone Hammer Curl
   • Equipment: free weights, the same as the Dumbbell One Arm Prone Hammer Curl
   • Body position: standing, not lying face down
   • Balance: harder to stay steady on than the Dumbbell One Arm Prone Hammer Curl
7. 

   7. Spider Curl

   88% match

   • Biceps
   • Ez-barbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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 Hammer Curl
   • Primary muscle: biceps, the same as the Dumbbell One Arm Prone Hammer Curl
   • Equipment: free weights, the same as the Dumbbell One Arm Prone Hammer Curl
   • Body position: lying face down, the same as the Dumbbell One Arm Prone Hammer Curl
8. Play demonstration

   Progression

   8. Dumbbell Prone Incline Curl

   88% 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.
   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 Hammer Curl
   • Primary muscle: biceps, the same as the Dumbbell One Arm Prone Hammer Curl
   • Equipment: free weights, the same as the Dumbbell One Arm Prone Hammer Curl
   • Body position: lying face down, the same as the Dumbbell One Arm Prone Hammer Curl
9. Play demonstration

   9. EZ Bar Seated Close Grip Concentration Curl

   88% 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.

   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 Hammer Curl
   • Primary muscle: biceps, the same as the Dumbbell One Arm Prone Hammer Curl
   • Equipment: free weights, the same as the Dumbbell One Arm Prone Hammer Curl
   • Body position: seated, not lying face down
10. Play demonstration

    10. Barbell Prone Incline Curl

    88% 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.
    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 Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell One Arm Prone Hammer Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Prone Hammer Curl
    • Body position: lying face down, the same as the Dumbbell One Arm Prone Hammer Curl